Comparing Nutrients in 7 ounces Sweet Cherries VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Potato Skin	17%	1%	82%

Macro Nutrients

	Sweet Cherries	Potato Skin	Recommended Dietary Allowance
Energy	4.3% 125kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	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	24.4% 31.8g	19% 24.7g	130g per day for Men 19-50 years
Sugars	35% 25.4g	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	14.7% 10.7g	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	% 13g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	13% 4.96g	38g per day for Men 19-50 years
Protein	3.76% 2.1g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	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	4.47% 0.054mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.9% 0.31mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	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	2% 7.94μg	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	15.4% 14mg	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	0.93% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Potato Skin	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	93% 0.84mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	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	8.93% 0.71mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	52% 1.2mg	2.3mg per day for Men 19-50 years
Molybdenum	4.28% 1.92μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.95% 41.7mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Cherries VS Potato Skin per 7 oz

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

• 7 ounces of Sweet Cherries have 1.3 times more Vitamin B1 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 6.7 times more Vitamin B3, 1.5 times more Vitamin B5, 4.9 times more Vitamin B6, 4.3 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Sweet Cherries.
• Both Sweet Cherries and Potato Skin provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Sweet Cherries have insufficient amounts of Vitamin B3 and Vitamin B9
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Sweet Cherries 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 Sweet Cherries vs Potato Skin:

• 7 oz of Raw Potato Skin contain 2.3 times more Calcium, 7.1 times more Copper, 9 times more Iron, 2.1 times more Magnesium, 8.6 times more Manganese, 1.8 times more Phosphorus, 1.9 times more Potassium and 5 times more Zinc than Raw Sweet Cherries.
• Both Sweet Cherries and Potato Skin contain similar levels of Water per seven ounces.
• 7 ounces of Sweet Cherries lack sufficient amounts of Calcium and Zinc
• Both Raw Sweet Cherries as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweet Cherries have 1.3 times more Carbohydrate than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.4 times more Protein than Raw Sweet Cherries.
• Both Sweet Cherries and Potato Skin offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Sweet Cherries provide inadequate amounts of Protein
• Both Raw Sweet Cherries as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Sweet Cherries VS Potato Skin

What are the health benefits of Sweet Cherries compared to Potato Skin?

Sweet cherries are a good source of antioxidants, vitamins C and A, and fiber, which can help support a healthy immune system, promote skin health, and aid in digestion. Potato skins, on the other hand, are high in fiber, potassium, and vitamin C, which can help support heart health, regulate blood pressure, and boost immunity. Both sweet cherries and potato skins offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health and well-being.

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

Sweet cherries would be a better option for weight loss compared to potato skins. Sweet cherries are low in calories and high in fiber, which can help you feel full and satisfied with fewer calories. Potato skins, on the other hand, are higher in calories and lower in fiber, which may not be as effective for weight loss. Remember, weight loss is ultimately about creating a calorie deficit, so choosing lower-calorie, nutrient-dense foods like sweet cherries can be beneficial.

Should I eat more Sweet Cherries 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 balanced diet that includes a variety of nutrient-dense foods. Both sweet cherries and potato skins can be beneficial for muscle growth, but for optimal results, it is recommended to include a variety of protein sources such as legumes, tofu, tempeh, nuts, and seeds in your diet. Additionally, incorporating whole grains, fruits, vegetables, and healthy fats will provide the necessary nutrients for muscle recovery and growth.

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

The environmental impact of producing sweet cherries is generally higher compared to potato skins. Sweet cherry cultivation requires more water, pesticides, and land use, leading to a higher carbon footprint. In contrast, potato skins are a byproduct of potato processing, making them a more sustainable option with lower environmental impact.