Comparing Nutrients in 7 ounces White Grapefruit VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
White Grapefruit	7%	2%	91%
Potato Skin	17%	1%	82%

Macro Nutrients

	White Grapefruit	Potato Skin	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	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	13% 16.7g	19% 24.7g	130g per day for Men 19-50 years
Sugars	20% 14.5g	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	5.74% 2.2g	13% 4.96g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	White Grapefruit	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	6.1% 0.073mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.34% 0.53mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	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	4.96% 20μg	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	73.4% 66mg	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	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Grapefruit	Potato Skin	Recommended Dietary Allowance
Calcium	2.4% 24mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	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	1.5% 0.12mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	1.12% 0.026mg	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	2.27% 16mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	8.64% 294mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.85% 180g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: White Grapefruit VS Potato Skin per 7 oz

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

• 7 ounces of White Grapefruit have 1.8 times more Vitamin B1 and 2.9 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.9 times more Vitamin B2, 3.8 times more Vitamin B3, 5.6 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw White Grapefruit.
• Both White Grapefruit and Potato Skin provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of White Grapefruit have insufficient amounts of Vitamin B2 and Vitamin B3
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw White Grapefruit 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 White Grapefruit vs Potato Skin:

• 7 ounces of White Grapefruit have 4.7 times more Selenium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.5 times more Calcium, 8.5 times more Copper, 54 times more Iron, 2.6 times more Magnesium, 46.3 times more Manganese, 4.8 times more Phosphorus, 2.8 times more Potassium and 5 times more Zinc than Raw White Grapefruit.
• Both White Grapefruit and Potato Skin contain similar levels of Water per seven ounces.
• 7 ounces of White Grapefruit lack sufficient amounts of Calcium, Iron, Manganese, Phosphorus and Zinc
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Potato Skin contain 1.8 times more Energy, 1.5 times more Carbohydrate, 2.3 times more Fiber and 3.7 times more Protein than Raw White Grapefruit.
• 7 ounces of White Grapefruit provide inadequate amounts of Energy and Protein
• Both Raw White Grapefruit as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about White Grapefruit VS Potato Skin

What are the health benefits of White Grapefruit compared to Potato Skin?

White grapefruit is a good source of vitamin C, antioxidants, and fiber, which can help support immune function, reduce inflammation, and promote digestive health. Potato skin, on the other hand, is rich in fiber, potassium, and vitamin C, which can help regulate blood pressure, support heart health, and improve digestion. Both white grapefruit and potato skin can be part of a healthy vegan diet, providing essential nutrients and health benefits.

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

Both white grapefruit and potato skin can be beneficial for weight loss, but in different ways. White grapefruit is low in calories and high in fiber, which can help you feel full and satisfied with fewer calories. Potato skin is also high in fiber and can help with satiety, but it is important to note that it is higher in calories compared to white grapefruit. Ultimately, the key to weight loss is creating a balanced and nutritious diet that includes a variety of fruits, vegetables, whole grains, and lean proteins. It is best to focus on overall dietary patterns rather than specific foods for weight loss success.

Should I eat more White Grapefruit 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. While both white grapefruit and potato skin have their own nutritional benefits, potato skin would be a better choice for muscle building as it contains more protein and essential amino acids compared to white grapefruit. Additionally, potato skin is a good source of carbohydrates for energy and fiber for digestion, which are important for muscle growth and recovery.

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

White grapefruit production generally has a higher environmental impact compared to potato skin production. This is because growing citrus fruits like grapefruit requires more water, pesticides, and land compared to growing potatoes. Additionally, transporting grapefruits over long distances can contribute to greenhouse gas emissions. On the other hand, potatoes can be grown more efficiently and sustainably in various climates, making them a more environmentally friendly option.