Comparing Nutrients in 7 ounces Kiwano VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Kiwano	15%	23%	62%
Potato Skin	17%	1%	82%

Macro Nutrients

	Kiwano	Potato Skin	Recommended Dietary Allowance
Energy	3% 87.3kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	NA	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	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	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	6.3% 3.53g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Kiwano	Potato Skin	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.12mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 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	1.5% 5.95μg	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11.7% 10.5mg	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

	Kiwano	Potato Skin	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	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	28% 2.24mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	3.36% 0.077mg	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	10.5% 73.4mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	7.18% 244mg	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	8.66% 0.95mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.77% 177g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Kiwano VS Potato Skin per 7 oz

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

• 7 oz of Raw Potato Skin contain 2.5 times more Vitamin B2, 1.8 times more Vitamin B3, 1.7 times more Vitamin B5, 3.8 times more Vitamin B6, 5.7 times more Vitamin B9 and 2.2 times more Vitamin C than Horned melon.
• 7 ounces of Kiwano have insufficient amounts of Vitamin B2 and Vitamin B9
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Horned melon as well as Raw Potato Skin have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Kiwano vs Potato Skin:

• 7 ounces of Kiwano have 1.7 times more Magnesium and 1.4 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.3 times more Calcium, 21.2 times more Copper, 2.9 times more Iron, 15.4 times more Manganese and 3.4 times more Potassium than Horned melon.
• Both Kiwano and Potato Skin contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Kiwano lack sufficient amounts of Calcium and Manganese

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Potato Skin contain 1.3 times more Energy, 1.6 times more Carbohydrate and 1.4 times more Protein than Horned melon.
• 7 ounces of Kiwano provide inadequate amounts of Energy

Frequently Asked Questions about Kiwano VS Potato Skin

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

Kiwano, also known as horned melon, is a good source of vitamin C, antioxidants, and fiber. It can support immune function and digestion. Potato skin is rich in fiber, potassium, and vitamin C, which can promote heart health and digestion. Both are nutritious options, but kiwano may offer more unique antioxidants and vitamin C compared to potato skin.

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

Both kiwano and potato skin can be healthy additions to a weight loss diet due to their high fiber content, which can help you feel full and satisfied with fewer calories. However, it ultimately comes down to your overall diet and lifestyle choices. It's important to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins to support weight loss. Remember to also consider factors like portion sizes, meal timing, and physical activity levels for successful weight management.

Should I eat more Kiwano 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 nutrient-dense foods. Both Kiwano and Potato Skin can be beneficial for muscle growth, but Potato Skin may be a better choice as it is higher in protein and complex carbohydrates, which are essential for muscle repair and growth. Additionally, Potato Skin contains more vitamins and minerals that support overall health and performance. Incorporating a balanced diet that includes a variety of plant-based protein sources, whole grains, fruits, and vegetables will help you achieve your muscle-building goals.

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

Producing Kiwano (horned melon) has a higher environmental impact compared to Potato Skin. Kiwano requires more water, land, and resources to grow due to its tropical origin and specific cultivation needs. On the other hand, potatoes are a more sustainable option as they can be grown in a variety of climates with less water and land usage. Choosing locally grown, organic produce can further reduce the environmental impact of food production.