Comparing Nutrients in 7 ounces Balsam-pear , Leafy Tips VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Potato Skin	17%	1%	82%

Macro Nutrients

	Balsam-pear , Leafy Tips	Potato Skin	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	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	5.02% 6.53g	19% 24.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	13% 4.96g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Potato Skin	Recommended Dietary Allowance
Vitamin A	19% 173μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.3% 0.72mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.13mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	63.5% 254μg	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	194% 175mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Potato Skin	Recommended Dietary Allowance
Calcium	16.7% 167mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	93% 0.84mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	50.6% 4.05mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	46.2% 1.06mg	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	28% 196mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	35.5% 1207mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Balsam-pear , Leafy Tips VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Balsam-pear , Leafy Tips 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 Balsam-pear , Leafy Tips vs Potato Skin:

• 7 ounces of Balsam-pear , Leafy Tips have more Vitamin A, 8.6 times more Vitamin B1, 9.5 times more Vitamin B2, 3.4 times more Vitamin B6, 7.5 times more Vitamin B9 and 7.7 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 4.8 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Potato Skin provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Balsam-pear , Leafy Tips as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Balsam-pear , Leafy Tips vs Potato Skin:

• 7 ounces of Balsam-pear , Leafy Tips have 2.8 times more Calcium, 3.7 times more Magnesium, 2.6 times more Phosphorus and 1.5 times more Potassium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.1 times more Copper and 1.6 times more Iron than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Potato Skin contain similar levels of Manganese, Zinc and Water per seven ounces.
• Both Raw Balsam-pear , Leafy Tips as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Balsam-pear , Leafy Tips have 2.1 times more Protein than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.9 times more Energy and 3.8 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• 7 ounces of Balsam-pear , Leafy Tips provide inadequate amounts of Energy

Frequently Asked Questions about Balsam-pear , Leafy Tips VS Potato Skin

What are the health benefits of Balsam-pear , Leafy Tips compared to Potato Skin?

Balsam-pear, also known as bitter melon, and leafy greens are rich in vitamins, minerals, and antioxidants that support overall health. They are low in calories and high in fiber, which can aid in digestion and weight management. Balsam-pear is particularly known for its potential to help regulate blood sugar levels. Potato skins are also nutritious, providing fiber, vitamins, and minerals, but they are higher in carbohydrates and calories compared to leafy greens. Including a variety of plant-based foods in your diet, such as balsam-pear and leafy greens, can help ensure you are getting a wide range of nutrients for optimal health.

Can I lose weight easier by eating more Balsam-pear , Leafy Tips or Potato Skin?

To lose weight more easily, focus on incorporating a variety of whole plant foods into your diet, including leafy greens, vegetables, fruits, whole grains, legumes, nuts, and seeds. These foods are nutrient-dense, high in fiber, and low in calories, which can support weight loss. Additionally, be mindful of portion sizes and aim to include a balance of macronutrients (carbohydrates, protein, and fats) in your meals. Remember that weight loss is best achieved through a combination of a healthy diet and regular physical activity.

Should I eat more Balsam-pear , Leafy Tips or more Potato Skin to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Balsam-pear and leafy greens are good sources of vitamins and minerals, but for muscle growth, you may want to prioritize protein-rich foods such as legumes, tofu, tempeh, quinoa, and nuts and seeds. Including a variety of these plant-based protein sources in your diet along with regular strength training can help support muscle growth.

What is the environmental impact of producing Balsam-pear , Leafy Tips compared to Potato Skin?

Balsam-pear and leafy tips generally have a lower environmental impact compared to potato skin. This is because balsam-pear and leafy tips require less water, land, and resources to grow, making them more sustainable choices. Additionally, balsam-pear and leafy tips are often grown locally and seasonally, further reducing their environmental footprint.