Comparing Nutrients in 7 ounces Carissa VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Carissa	3%	17%	80%
Potato Skin	17%	1%	82%

Macro Nutrients

	Carissa	Potato Skin	Recommended Dietary Allowance
Energy	4.24% 123kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	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	21% 27g	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	1.77% 0.99g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Carissa	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	83.8% 75.4mg	25% 22.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Carissa	Potato Skin	Recommended Dietary Allowance
Calcium	2.2% 22mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	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	32.5% 2.6mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	2% 14mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	NA	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: Carissa VS Potato Skin per 7 oz

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

• 7 ounces of Carissa have 1.9 times more Vitamin B1, 1.6 times more Vitamin B2 and 3.3 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 5.2 times more Vitamin B3 than Raw Carissa.
• 7 ounces of Carissa have insufficient amounts of Vitamin B3
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Carissa as well as Raw Potato Skin have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Carissa vs Potato Skin:

• 7 oz of Raw Potato Skin contain 2.7 times more Calcium, 2 times more Copper, 2.5 times more Iron, 1.4 times more Magnesium, 5.4 times more Phosphorus and 1.6 times more Potassium than Raw Carissa.
• Both Carissa and Potato Skin contain similar levels of Water per seven ounces.
• 7 ounces of Carissa lack sufficient amounts of Calcium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Potato Skin contain 5.1 times more Protein than Raw Carissa.
• Both Carissa and Potato Skin offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Carissa provide inadequate amounts of Protein

Frequently Asked Questions about Carissa VS Potato Skin

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

Carissa is a fruit that is high in vitamin C, fiber, and antioxidants, which can help boost the immune system and promote overall health. Potato skin, on the other hand, is a good source of fiber, potassium, and vitamin C, but it also contains anti-nutrients like solanine which can be harmful in large amounts. Overall, both Carissa and potato skin can be part of a healthy diet, but Carissa may offer more diverse nutrients and health benefits.

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

Both Carissa and Potato Skin can be part of a healthy vegan diet for weight loss. Carissa is a fruit that is low in calories and high in fiber, making it a good choice for weight loss. Potato skins are also a good source of fiber and can help you feel full and satisfied, which can aid in weight loss. Ultimately, the key to weight loss is creating a calorie deficit, so it's important to focus on overall dietary patterns and portion sizes rather than just one specific food.

Should I eat more Carissa 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. Both Carissa and Potato Skin are not particularly high in protein compared to other plant-based options such as legumes, tofu, tempeh, seitan, nuts, and seeds. Including a combination of these protein-rich foods in your diet will support muscle growth and recovery. Additionally, make sure to eat a balanced diet that includes a variety of fruits, vegetables, whole grains, and healthy fats to support overall health and fitness goals.

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

Carissa, also known as carissa fruit or Natal plum, typically has a lower environmental impact compared to potato skin production. Carissa is a fruit that grows on a shrub, requiring less water, land, and resources compared to growing potatoes. Additionally, carissa is often grown in warmer climates where it can thrive without the need for extensive irrigation or synthetic fertilizers. On the other hand, potato skin production may involve more intensive farming practices, including water usage, pesticide application, and land cultivation. Overall, choosing carissa over potato skin can be a more environmentally friendly option.