Comparing Nutrients in 7 ounces Bananas VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Potato Skin	17%	1%	82%

Macro Nutrients

	Bananas	Potato Skin	Recommended Dietary Allowance
Energy	6.1% 177kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	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	35% 45.3g	19% 24.7g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	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	13.3% 9.62g	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	% 9.9g	NA	g per day for Men 19-50 years
Sucrose	% 4.74g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	13% 4.96g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Bananas	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.3mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	36.5% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.92% 39.7μg	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	19% 17.3mg	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	1.32% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Potato Skin	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	93% 0.84mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	6.45% 0.52mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	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	6.24% 43.7mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4% 149g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Bananas 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 Bananas vs Potato Skin:

• 7 ounces of Bananas have 1.5 times more Vitamin B1, 1.9 times more Vitamin B2 and 1.5 times more Vitamin B6 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.6 times more Vitamin B3 and 1.3 times more Vitamin C than Raw Bananas.
• Both Bananas and Potato Skin provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Bananas 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 Bananas vs Potato Skin:

• 7 oz of Raw Potato Skin contain 6 times more Calcium, 5.4 times more Copper, 12.5 times more Iron, 2.2 times more Manganese, 1.7 times more Phosphorus and 2.3 times more Zinc than Raw Bananas.
• Both Bananas and Potato Skin contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Bananas lack sufficient amounts of Calcium and Zinc
• Both Raw Bananas as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bananas have 1.5 times more Energy and 1.8 times more Carbohydrate than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.4 times more Protein than Raw Bananas.
• Both Bananas and Potato Skin offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Bananas provide inadequate amounts of Protein
• Both Raw Bananas as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Bananas VS Potato Skin

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

Bananas are a good source of potassium, vitamin C, and dietary fiber, which can help support heart health, digestion, and immune function. Potato skins, on the other hand, are a good source of fiber, vitamins, and minerals, but they also contain antinutrients that can interfere with nutrient absorption. Overall, both bananas and potato skins can be part of a healthy diet, but bananas may offer more health benefits due to their nutrient profile.

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

Both bananas and potato skins can be part of a healthy weight loss diet as they are high in fiber and nutrients. However, in terms of weight loss, bananas may be a better choice as they are lower in calories and higher in fiber compared to potato skins. It's important to focus on overall balanced nutrition and portion control for successful weight loss.

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

To gain more muscles while training consistently, it is important to consume a variety of nutrient-dense foods. Both bananas and potato skins can be beneficial for muscle growth, but for optimal results, it is recommended to include a balanced diet that includes a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds. Bananas are a good source of carbohydrates and potassium, which can help with energy levels and muscle function. Potato skins are rich in fiber, vitamins, and minerals, which can support overall health and muscle recovery. Incorporating both foods into your diet can help provide a well-rounded nutrient profile to support muscle growth.

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

Bananas have a higher environmental impact compared to potato skins. The production of bananas often involves deforestation, high water usage, and the use of pesticides. On the other hand, potato skins are a byproduct of potato processing and do not require additional resources to produce. Choosing potato skins over bananas can help reduce environmental impact.