Comparing Nutrients in 7 ounces Eggplant VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Eggplant	13%	6%	81%
Potato Skin	17%	1%	82%

Macro Nutrients

	Eggplant	Potato Skin	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	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	1.6% 0.026g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	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	8.98% 11.7g	19% 24.7g	130g per day for Men 19-50 years
Sugars	9.66% 7g	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	4.2% 3.06g	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	% 3.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.52g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	13% 4.96g	38g per day for Men 19-50 years
Protein	3.47% 1.94g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Eggplant	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.05% 1.3mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	11% 43.7μg	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	4.85% 4.37mg	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	3.97% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Eggplant	Potato Skin	Recommended Dietary Allowance
Calcium	1.8% 18mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	5.7% 0.46mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	6.8% 47.6mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	13.4% 454mg	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	0.26% 3.97mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.95% 183g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Eggplant VS Potato Skin per 7 oz

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

• 7 ounces of Eggplant have 1.9 times more Vitamin B1 and 1.3 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.6 times more Vitamin B3, 2.8 times more Vitamin B6 and 5.2 times more Vitamin C than Raw Eggplant.
• Both Eggplant and Potato Skin provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Eggplant 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 Eggplant vs Potato Skin:

• 7 oz of Raw Potato Skin contain 3.3 times more Calcium, 5.2 times more Copper, 14.1 times more Iron, 1.6 times more Magnesium, 2.6 times more Manganese, 1.6 times more Phosphorus, 1.8 times more Potassium and 2.2 times more Zinc than Raw Eggplant.
• Both Eggplant and Potato Skin contain similar levels of Water per seven ounces.
• 7 ounces of Eggplant lack sufficient amounts of Calcium and Zinc
• Both Raw Eggplant as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Potato Skin contain 2.3 times more Energy, 2.1 times more Carbohydrate and 2.6 times more Protein than Raw Eggplant.
• Both Eggplant and Potato Skin offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Eggplant provide inadequate amounts of Energy and Protein
• Both Raw Eggplant as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Eggplant VS Potato Skin

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

Eggplant is a low-calorie vegetable that is rich in fiber, vitamins, and minerals. It contains antioxidants that may help reduce the risk of chronic diseases. Potato skin, on the other hand, is also a good source of fiber and nutrients, but it is higher in carbohydrates compared to eggplant. Both can be part of a healthy diet, but eggplant may offer more antioxidants and lower calorie content.

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

Both eggplant and potato skin can be part of a healthy weight loss diet as they are low in calories and high in fiber. However, eggplant is lower in calories and carbohydrates compared to potato skin, making it a slightly better choice for weight loss. Additionally, eggplant is a good source of antioxidants and vitamins, which can support overall health and weight management.

Should I eat more Eggplant or more Potato Skin to gain more muscles while training consistently?

Both eggplant and potato skins can be beneficial for muscle gain due to their nutrient content. Eggplant is a good source of fiber, vitamins, and minerals, while potato skins are rich in potassium, vitamin C, and antioxidants. However, for muscle gain, it is important to focus on consuming adequate protein from sources such as legumes, tofu, tempeh, quinoa, and nuts and seeds. Incorporating a variety of plant-based protein sources along with a balanced diet and consistent training will support muscle growth.

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

Eggplant has a lower environmental impact compared to potato skin in terms of water usage, land usage, and greenhouse gas emissions. Eggplants require less water and land to grow compared to potatoes, making them a more sustainable option. Additionally, eggplants have a lower carbon footprint due to their lower energy requirements for production and transportation.