Comparing Nutrients in 7 ounces Blueberries VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Potato Skin	17%	1%	82%

Macro Nutrients

	Blueberries	Potato Skin	Recommended Dietary Allowance
Energy	3.9% 113kcal	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	0.17% 0.056g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	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	22% 28.8g	19% 24.7g	130g per day for Men 19-50 years
Sugars	27.3% 19.8g	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	13.6% 9.86g	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	% 9.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	13% 4.96g	38g per day for Men 19-50 years
Protein	2.62% 1.47g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Blueberries	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	6.1% 0.073mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	36.5% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2% 0.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	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	21.4% 19.2mg	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	7.54% 1.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Potato Skin	Recommended Dietary Allowance
Calcium	1.2% 12mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	6.95% 0.56mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	3.4% 24mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	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	2.9% 0.32mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.5% 167g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries VS Potato Skin per 7 oz

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

• 7 ounces of Blueberries have 1.8 times more Vitamin B1 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.5 times more Vitamin B3, 2.4 times more Vitamin B5, 4.6 times more Vitamin B6 and 2.8 times more Vitamin B9 than Raw Blueberries.
• Both Blueberries and Potato Skin provide similar amounts of Vitamin B2 and Vitamin C per seven ounces.
• 7 ounces of Blueberries have insufficient amounts of Vitamin B9
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Blueberries 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 Blueberries vs Potato Skin:

• 7 oz of Raw Potato Skin contain 5 times more Calcium, 7.4 times more Copper, 11.6 times more Iron, 3.8 times more Magnesium, 1.8 times more Manganese, 3.2 times more Phosphorus, 5.4 times more Potassium and 2.2 times more Zinc than Raw Blueberries.
• Both Blueberries and Potato Skin contain similar levels of Water per seven ounces.
• 7 ounces of Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Raw Blueberries as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blueberries have 5.8 times more Omega 3 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 3.5 times more Protein than Raw Blueberries.
• Both Blueberries and Potato Skin offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Blueberries provide inadequate amounts of Energy and Protein
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Blueberries as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Blueberries VS Potato Skin

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

Blueberries are rich in antioxidants, vitamins, and fiber, which can help improve heart health, brain function, and digestion. Potato skin, on the other hand, is a good source of fiber and nutrients like potassium and vitamin C. Both blueberries and potato skin offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health.

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

Both blueberries and potato skins can be part of a healthy weight loss diet, but blueberries are lower in calories and higher in fiber, making them a better choice for weight loss. Blueberries are also packed with antioxidants and other nutrients that can support overall health and well-being. However, it's important to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins for successful and sustainable weight loss.

Should I eat more Blueberries 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 nutrient-dense foods. Blueberries are a great source of antioxidants, vitamins, and minerals that can support overall health and muscle recovery. However, for muscle building specifically, consuming foods high in protein like potato skin would be more beneficial. Potato skins are a good source of protein, fiber, and other essential nutrients that can support muscle growth and repair. It is recommended to include a balance of both blueberries and potato skins in your diet to support your muscle-building goals.

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

Blueberries have a higher environmental impact compared to potato skins. Blueberries require more water, pesticides, and energy to grow, whereas potato skins are a byproduct of potato production and typically have a lower environmental footprint. Choosing potato skins over blueberries can help reduce water usage, pesticide exposure, and energy consumption in food production.