Comparing Nutrients in 7 ounces Elderberries VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Potato Skin	17%	1%	82%

Macro Nutrients

	Elderberries	Potato Skin	Recommended Dietary Allowance
Energy	5% 145kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	28% 36.5g	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	36.6% 14g	13% 4.96g	38g per day for Men 19-50 years
Protein	2.34% 1.3g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Potato Skin	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	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	5.56% 0.28mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	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	2.98% 12μg	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	79.4% 71.4mg	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

	Elderberries	Potato Skin	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	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	39.7% 3.18mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	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	11% 77.4mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.3% 158g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Elderberries VS Potato Skin per 7 oz

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

• 7 ounces of Elderberries have more Vitamin A, 3.3 times more Vitamin B1, 1.6 times more Vitamin B2 and 3.2 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.1 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.8 times more Vitamin B9 than Raw Elderberries.
• Both Elderberries and Potato Skin provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Elderberries have insufficient amounts of Vitamin B9
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Elderberries as well as Raw Potato Skin have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Elderberries vs Potato Skin:

• 7 ounces of Elderberries have 1.3 times more Calcium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 6.9 times more Copper, 2 times more Iron, 4.6 times more Magnesium, 1.5 times more Potassium and 3.2 times more Zinc than Raw Elderberries.
• Both Elderberries and Potato Skin contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Elderberries lack sufficient amounts of Magnesium and Zinc
• Both Raw Elderberries as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Elderberries have 1.3 times more Energy, 8.5 times more Omega 3, 1.5 times more Carbohydrate and 2.8 times more Fiber than Potato Skin.
• While 7 oz of Raw Potato Skin contain 3.9 times more Protein than Raw Elderberries.
• 7 ounces of Elderberries provide inadequate amounts of Protein
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Elderberries as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Elderberries VS Potato Skin

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

Elderberries are rich in antioxidants, vitamins, and minerals that support the immune system, reduce inflammation, and improve heart health. They are also known for their potential to help fight colds and flu. On the other hand, potato skins are a good source of fiber, potassium, and vitamin C, which can help support digestion, blood pressure regulation, and immune function. Both elderberries and potato skins offer unique health benefits, so including a variety of plant-based foods in your diet is important for overall health and well-being.

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

Both elderberries and potato skins can be part of a healthy diet, but when it comes to weight loss, it ultimately depends on your overall calorie intake and lifestyle habits. Elderberries are low in calories and high in fiber, which can help with satiety and weight management. Potato skins are also a good source of fiber, but they are higher in calories due to their starch content. It's important to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, and lean proteins to support weight loss goals.

Should I eat more Elderberries 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 adequate protein. Both elderberries and potato skins are not significant sources of protein. Instead, consider incorporating plant-based protein sources such as legumes, tofu, tempeh, quinoa, and nuts and seeds into your diet to support muscle growth and recovery.

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

Elderberries have a lower environmental impact compared to potato skins. Elderberries require less water, land, and resources to grow, making them a more sustainable option. Additionally, elderberries are rich in antioxidants and vitamins, making them a nutritious choice for a plant-based diet.