Comparing Nutrients in 7 ounces Custard-apple VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Custard-apple	6%	5%	89%
Potato Skin	17%	1%	82%

Macro Nutrients

	Custard-apple	Potato Skin	Recommended Dietary Allowance
Energy	6.9% 200kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.43% 0.46g	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	38.5% 50g	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	12.5% 4.76g	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

	Custard-apple	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	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	5.36% 0.27mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.7% 0.44mg	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	42.3% 38mg	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	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

	Custard-apple	Potato Skin	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	NA	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	17.6% 1.4mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	5.95% 41.7mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	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	0.53% 7.94mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	NA	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.83% 142g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Custard-apple VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Custard-apple 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 Custard-apple vs Potato Skin:

• 7 ounces of Custard-apple have 3.8 times more Vitamin B1, 2.6 times more Vitamin B2 and 1.7 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.1 times more Vitamin B3 and 2.2 times more Vitamin B5 than Raw Custard-apple.
• Both Custard-apple and Potato Skin provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Custard-apple as well as Raw Potato Skin have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Custard-apple vs Potato Skin:

• 7 oz of Raw Potato Skin contain 4.6 times more Iron, 1.3 times more Magnesium and 1.8 times more Phosphorus than Raw Custard-apple.
• Both Custard-apple and Potato Skin contain similar levels of Calcium and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Custard-apple have 1.7 times more Energy and 2 times more Carbohydrate than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.5 times more Protein than Raw Custard-apple.
• Both Custard-apple and Potato Skin offer comparable quantities of Fiber per seven ounces.

Frequently Asked Questions about Custard-apple VS Potato Skin

What are the health benefits of Custard-apple compared to Potato Skin?

Custard apple is a good source of vitamin C, fiber, and antioxidants, which can help boost the immune system, improve digestion, and protect against chronic diseases. Potato skin, on the other hand, is rich in fiber, potassium, and vitamin C, which can support heart health, regulate blood pressure, and aid in digestion. Both foods offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is important for overall health and well-being.

Can I lose weight easier by eating more Custard-apple or Potato Skin?

Both custard apple and potato skin can be part of a healthy diet for weight loss, as they are low in calories and high in fiber. However, for weight loss, it is important to focus on overall calorie intake, portion sizes, and the quality of your diet as a whole. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins will provide essential nutrients and support weight loss efforts. It is also important to consider factors such as physical activity, hydration, and adequate sleep for overall health and weight management.

Should I eat more Custard-apple 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. Custard-apple is a fruit that is low in protein, while potato skin contains some protein but is not a significant source. To support muscle growth, include protein-rich plant foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains in your diet. Additionally, ensure you are consuming enough calories to support your training and muscle-building goals.

What is the environmental impact of producing Custard-apple compared to Potato Skin?

Custard-apple production generally has a higher environmental impact compared to potato skin production. Custard-apples require more water, land, and resources to grow, resulting in a larger carbon footprint. On the other hand, potato skins are a byproduct of potato production, so their environmental impact is lower as they are essentially a waste product that can be repurposed. Choosing potato skins over custard-apples can be a more sustainable option for reducing environmental impact.