Comparing Nutrients in 7 ounces Celtuce VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Celtuce	16%	13%	71%
Potato Skin	17%	1%	82%

Macro Nutrients

	Celtuce	Potato Skin	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	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	5.57% 7.24g	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	8.88% 3.37g	13% 4.96g	38g per day for Men 19-50 years
Protein	3% 1.7g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Celtuce	Potato Skin	Recommended Dietary Allowance
Vitamin A	38.6% 347μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.82% 1.1mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	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	23% 91μg	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	43% 38.7mg	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

	Celtuce	Potato Skin	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	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	13.6% 1.1mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	59.4% 1.37mg	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	11% 77.4mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	19.3% 655mg	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	4.87% 0.54mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Celtuce VS Potato Skin per 7 oz

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

• 7 ounces of Celtuce have more Vitamin A, 2.6 times more Vitamin B1, 1.8 times more Vitamin B2, 2.7 times more Vitamin B9 and 1.7 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.9 times more Vitamin B3, 1.7 times more Vitamin B5 and 4.8 times more Vitamin B6 than Raw Celtuce.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Celtuce as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Celtuce vs Potato Skin:

• 7 ounces of Celtuce have 1.3 times more Calcium and 1.2 times more Magnesium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 10.6 times more Copper, 5.9 times more Iron, 1.3 times more Potassium and 1.3 times more Zinc than Raw Celtuce.
• Both Celtuce and Potato Skin contain similar levels of Manganese, Phosphorus and Water per seven ounces.
• Both Raw Celtuce as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Potato Skin contain 3.2 times more Energy, 3.4 times more Carbohydrate, 1.5 times more Fiber and 3 times more Protein than Raw Celtuce.
• 7 ounces of Celtuce provide inadequate amounts of Energy and Protein

Frequently Asked Questions about Celtuce VS Potato Skin

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

Celtuce, also known as stem lettuce, is a low-calorie vegetable that is rich in fiber, vitamins C and K, and minerals like potassium and manganese. It can help support digestion, heart health, and immune function. Potato skin, on the other hand, is a good source of fiber, vitamins, and minerals, but also contains anti-nutrients like solanine. Overall, both Celtuce and potato skin can be nutritious additions to a balanced vegan diet, but Celtuce may offer more health benefits due to its lower calorie content and higher nutrient density.

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

Both Celtuce and potato skin can be part of a healthy weight loss diet due to their high fiber content, which can help you feel full and satisfied with fewer calories. However, it's important to focus on a well-rounded diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins to support weight loss and overall health. Remember to also consider portion sizes and overall calorie intake to achieve your weight loss goals.

Should I eat more Celtuce 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. Celtuce is a good source of fiber and vitamins, but it is low in protein. Potato skin, on the other hand, contains some protein and is also a good source of fiber and nutrients. To support muscle growth, consider incorporating a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains into your diet in addition to Celtuce and potato skin.

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

Celtuce, also known as stem lettuce, has a lower environmental impact compared to potato skin in terms of water usage, land usage, and greenhouse gas emissions. Celtuce requires less water and land to grow, and produces fewer greenhouse gas emissions during cultivation. Additionally, Celtuce can be grown vertically, saving space and resources. Overall, choosing Celtuce over potato skin can help reduce the environmental footprint of food production.