Comparing Nutrients in 7 ounces Avocados VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Avocados	5%	76%	19%
Potato Skin	17%	1%	82%

Macro Nutrients

	Avocados	Potato Skin	Recommended Dietary Allowance
Energy	11% 318kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.32g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	19% 24.7g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.33% 0.24g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.73g	NA	g per day for Men 19-50 years
Sucrose	% 0.12g	NA	g per day for Men 19-50 years
Fiber	35% 13.3g	13% 4.96g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Avocados	Potato Skin	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.6% 3.45mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	36.5% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	40% 161μg	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22% 20mg	25% 22.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.4% 4.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.7% 41.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Potato Skin	Recommended Dietary Allowance
Calcium	2.4% 24mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	93% 0.84mg	0.9mg per day for Men 19-50 years
Fluoride	0.35% 14μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	13.6% 1.1mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	52% 1.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14.7% 103mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.93% 145g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Avocados VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Avocados versus 7 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Avocados vs Potato Skin:

• 7 ounces of Avocados have 3.2 times more Vitamin B1, 3.4 times more Vitamin B2, 1.7 times more Vitamin B3, 4.6 times more Vitamin B5 and 4.8 times more Vitamin B9 than Potato Skin.
• Both Avocados and Potato Skin provide similar amounts of Vitamin B6 and Vitamin C per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Avocados as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Avocados vs Potato Skin:

• 7 ounces of Avocados have 1.3 times more Magnesium, 1.4 times more Phosphorus and 1.8 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.5 times more Calcium, 2.2 times more Copper, 5.9 times more Iron and 4.2 times more Manganese than Raw Avocados.
• Both Avocados and Potato Skin contain similar levels of Potassium per seven ounces.
• 7 ounces of Avocados lack sufficient amounts of Calcium
• Both Raw Avocados as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Avocados have 2.8 times more Energy, 146.6 times more Fat, 81.8 times more Saturated Fat, 12.5 times more Omega 3, 52.3 times more Omega 6 and 2.7 times more Fiber than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.5 times more Carbohydrate and 1.3 times more Protein than Raw Avocados.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Avocados VS Potato Skin

What are the health benefits of Avocados compared to Potato Skin?

Avocados are a great source of healthy fats, fiber, vitamins, and minerals, such as potassium and vitamin K. They can help improve heart health, aid in weight management, and support skin health. Potato skin, on the other hand, is a good source of fiber, vitamins, and minerals, but it does not contain the same healthy fats found in avocados. Both can be part of a healthy diet, but avocados offer unique benefits due to their nutrient profile.

Can I lose weight easier by eating more Avocados or Potato Skin?

Both avocados and potato skins can be part of a healthy diet for weight loss, but avocados are generally considered to be a better option. Avocados are high in healthy fats, fiber, and various nutrients that can help keep you full and satisfied, making it easier to manage your weight. Potato skins can also be nutritious, but they are higher in calories and carbohydrates compared to avocados. It's important to focus on overall calorie intake and balance in your diet to support weight loss goals.

Should I eat more Avocados or more Potato Skin to gain more muscles while training consistently?

To gain more muscles while training consistently, it is recommended to consume a balanced diet that includes a variety of nutrient-dense foods. Both avocados and potato skins can be beneficial for muscle growth due to their nutrient content. Avocados are rich in healthy fats and potassium, while potato skins are a good source of fiber and vitamins. Including both in your diet can help support muscle growth, but be sure to also include a variety of protein sources, whole grains, and other fruits and vegetables for optimal muscle development.

What is the environmental impact of producing Avocados compared to Potato Skin?

Avocado production generally has a higher environmental impact compared to potato skin production. Avocados require more water, land, and resources to grow, leading to higher greenhouse gas emissions and potential deforestation. Potatoes, on the other hand, are a more resource-efficient crop to cultivate. Choosing locally sourced and organic options for both avocados and potatoes can help reduce their environmental impact.