Comparing Nutrients in 7 ounces Chicory Greens VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Chicory Greens	24%	10%	66%
Potato Skin	17%	1%	82%

Macro Nutrients

	Chicory Greens	Potato Skin	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	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	0.45% 0.14g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	7.17% 9.33g	19% 24.7g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	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	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	21% 7.94g	13% 4.96g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Chicory Greens	Potato Skin	Recommended Dietary Allowance
Vitamin A	63% 568μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	54.6% 218μg	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	53% 47.6mg	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	30% 4.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	492% 591μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chicory Greens	Potato Skin	Recommended Dietary Allowance
Calcium	20% 198mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	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	22.3% 1.8mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	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	13.3% 93mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	5.95% 89.3mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.93% 183g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Chicory Greens VS Potato Skin per 7 oz

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

• 7 ounces of Chicory Greens have more Vitamin A, 2.9 times more Vitamin B1, 2.6 times more Vitamin B2, 3.8 times more Vitamin B5, 6.5 times more Vitamin B9 and 2.1 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.1 times more Vitamin B3 and 2.3 times more Vitamin B6 than Raw Chicory Greens.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Chicory Greens as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Chicory Greens vs Potato Skin:

• 7 ounces of Chicory Greens have 3.3 times more Calcium, 1.3 times more Magnesium, 1.2 times more Phosphorus and 4.5 times more Sodium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.4 times more Copper, 3.6 times more Iron and 1.4 times more Manganese than Raw Chicory Greens.
• Both Chicory Greens and Potato Skin contain similar levels of Potassium, Zinc and Water per seven ounces.
• Both Raw Chicory Greens as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chicory Greens have 1.6 times more Fiber than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.5 times more Energy, 2.6 times more Carbohydrate and 1.5 times more Protein than Raw Chicory Greens.
• 7 ounces of Chicory Greens provide inadequate amounts of Energy
• Both Raw Chicory Greens as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Chicory Greens VS Potato Skin

What are the health benefits of Chicory Greens compared to Potato Skin?

Chicory greens are rich in vitamins A, C, and K, as well as minerals like calcium and potassium. They also contain antioxidants and fiber, which can support digestive health and reduce inflammation. On the other hand, potato skins are a good source of fiber, potassium, and vitamin C, but they are higher in carbohydrates compared to chicory greens. Both can be part of a healthy diet, but chicory greens may offer more vitamins and minerals per serving.

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

Both chicory greens and potato skins can be beneficial for weight loss due to their high fiber content, which can help you feel full and satisfied with fewer calories. However, chicory greens are lower in calories and carbohydrates compared to potato skins, making them a better choice for weight loss. Additionally, chicory greens are rich in vitamins, minerals, and antioxidants, which can support overall health and well-being. Incorporating a variety of vegetables, including chicory greens, into your diet can help you achieve your weight loss goals more effectively.

Should I eat more Chicory Greens 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. Chicory greens are a good source of fiber and vitamins, but they are low in protein. Potato skins, on the other hand, contain some protein and are a good source of nutrients like potassium and vitamin C. 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 along with the chicory greens and potato skins.

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

Chicory greens have a lower environmental impact compared to potato skin. Chicory greens require less water, land, and energy to produce, making them a more sustainable choice. Additionally, chicory greens are rich in nutrients such as fiber, vitamins, and minerals, making them a healthy option for both people and the planet.