Comparing Nutrients in 7 ounces Collards VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Collards	31%	14%	55%
Potato Skin	17%	1%	82%

Macro Nutrients

	Collards	Potato Skin	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.25% 1.2g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	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	8.27% 10.8g	19% 24.7g	130g per day for Men 19-50 years
Sugars	1.26% 0.91g	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	10.7% 6g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Collards	Potato Skin	Recommended Dietary Allowance
Vitamin A	55.3% 498μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	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	64% 256μg	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	78% 70mg	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	723% 867μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Collards	Potato Skin	Recommended Dietary Allowance
Calcium	46% 460mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	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	11.7% 0.93mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	56.8% 1.3mg	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	7.1% 49.6mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	12.4% 423mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Collards VS Potato Skin per 7 oz

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

• 7 ounces of Collards have more Vitamin A, 2.6 times more Vitamin B1, 3.4 times more Vitamin B2, 7.6 times more Vitamin B9 and 3.1 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.4 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Collards.
• Both Collards and Potato Skin provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Collards as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Collards vs Potato Skin:

• 7 ounces of Collards have 7.7 times more Calcium and 4.3 times more Selenium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 9.2 times more Copper, 6.9 times more Iron, 1.5 times more Phosphorus, 1.9 times more Potassium and 1.7 times more Zinc than Raw Collards.
• Both Collards and Potato Skin contain similar levels of Magnesium, Manganese and Water per seven ounces.
• 7 ounces of Collards lack sufficient amounts of Zinc
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Collards have 10.8 times more Omega 3 and 1.6 times more Fiber than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.8 times more Energy and 2.3 times more Carbohydrate than Raw Collards.
• Both Collards and Potato Skin offer comparable quantities of Protein per seven ounces.
• 7 ounces of Collards provide inadequate amounts of Energy
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Collards as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Collards VS Potato Skin

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

Collards are a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as fiber, calcium, and antioxidants. They are low in calories and high in phytonutrients that may help reduce inflammation and support overall health. Potato skins, on the other hand, are a good source of fiber, potassium, and vitamin C, but they are higher in calories and carbohydrates compared to collards. While both can be part of a healthy diet, collards offer more vitamins and minerals per serving with fewer calories.

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

Both collards and potato skins can be part of a healthy weight loss diet, but collards are generally lower in calories and higher in fiber, making them a better choice for weight loss. They are also rich in vitamins and minerals, which 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 sustainable weight loss.

Should I eat more Collards 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. Both collards and potato skins can be beneficial for muscle growth. Collards are rich in vitamins, minerals, and antioxidants that support overall health and muscle function. Potato skins are a good source of fiber, vitamins, and minerals that can aid in muscle recovery and growth. It is recommended to include a balance of both collards and potato skins in your diet along with other plant-based protein sources like legumes, nuts, seeds, and whole grains to support muscle development.

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

Collards have a lower environmental impact compared to potato skins. Collards require less water, land, and resources to grow, making them a more sustainable option. Additionally, collards are a nutrient-dense leafy green vegetable that provides essential vitamins and minerals, making them a healthy choice for both people and the planet.