Comparing Nutrients in 7 ounces Black Currants VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Potato Skin	17%	1%	82%

Macro Nutrients

	Black Currants	Potato Skin	Recommended Dietary Allowance
Energy	4.3% 125kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	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	23.5% 30.5g	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	4.96% 2.78g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Potato Skin	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	399% 359mg	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	13.2% 2mg	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

	Black Currants	Potato Skin	Recommended Dietary Allowance
Calcium	11% 109mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	38.2% 3.06mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	18.8% 639mg	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	0.26% 3.97mg	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	4.4% 163g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Currants VS Potato Skin per 7 oz

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

• 7 ounces of Black Currants have 2.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B5 and 15.9 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 3.4 times more Vitamin B3 and 3.6 times more Vitamin B6 than Raw European Black Currants.
• 7 ounces of Black Currants have insufficient amounts of Vitamin B3
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw European Black Currants as well as Raw Potato Skin have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Black Currants vs Potato Skin:

• 7 ounces of Black Currants have 1.8 times more Calcium and 1.6 times more Phosphorus than Potato Skin.
• While 7 oz of Raw Potato Skin contain 4.9 times more Copper, 2.1 times more Iron, 2.4 times more Manganese, 1.3 times more Potassium and 1.3 times more Zinc than Raw European Black Currants.
• Both Black Currants and Potato Skin contain similar levels of Magnesium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Black Currants have 7.2 times more Omega 3 and 1.2 times more Carbohydrate than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.8 times more Protein than Raw European Black Currants.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Raw European Black Currants as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Black Currants VS Potato Skin

What are the health benefits of Black Currants compared to Potato Skin?

Black currants are rich in antioxidants, vitamin C, and fiber, which can help boost immunity, improve skin health, and support digestion. Potato skin, on the other hand, is a good source of fiber, potassium, and vitamin C, which can help regulate blood pressure and support heart health. Both black currants and potato skin 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 Black Currants or Potato Skin?

Black currants are a better choice for weight loss compared to potato skin. Black currants are low in calories, high in fiber, and rich in antioxidants, making them a great option for promoting weight loss. Potato skin, on the other hand, is higher in calories and carbohydrates, which may not be as conducive to weight loss. Incorporating black currants into your diet can help you feel full and satisfied while supporting your weight loss goals.

Should I eat more Black Currants 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 protein-rich plant-based foods. Both black currants and potato skins are nutritious options, but for muscle building, I would recommend prioritizing protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Incorporating a balanced diet with adequate protein intake, along with regular strength training, will support muscle growth and recovery.

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

Black currants have a lower environmental impact compared to potato skin production. Black currants require less water, land, and energy to grow, making them a more sustainable option. Additionally, black currants are rich in antioxidants and vitamin C, making them a nutritious choice for a plant-based diet.