Comparing Nutrients in 7 ounces Potherb Jute VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Potherb Jute	42%	5%	53%
Potato Skin	17%	1%	82%

Macro Nutrients

	Potherb Jute	Potato Skin	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	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	8.85% 11.5g	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	NA	13% 4.96g	38g per day for Men 19-50 years
Protein	16.5% 9.23g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Potherb Jute	Potato Skin	Recommended Dietary Allowance
Vitamin A	61.3% 552μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.3% 1.1mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	61% 244μg	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	81.6% 73.4mg	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	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

	Potherb Jute	Potato Skin	Recommended Dietary Allowance
Calcium	41.3% 413mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	56.2% 0.51mg	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	118% 9.45mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	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	23.5% 165mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	32.6% 1109mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Potherb Jute VS Potato Skin per 7 oz

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

• 7 ounces of Potherb Jute have more Vitamin A, 6.3 times more Vitamin B1, 14.4 times more Vitamin B2, 1.2 times more Vitamin B3, 2.5 times more Vitamin B6, 7.2 times more Vitamin B9 and 3.2 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 4.2 times more Vitamin B5 than Raw Potherb Jute.
• 7 ounces of Potherb Jute have insufficient amounts of Vitamin B5
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Potherb Jute as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potherb Jute vs Potato Skin:

• 7 ounces of Potherb Jute have 6.9 times more Calcium, 1.5 times more Iron, 2.8 times more Magnesium, 2.2 times more Phosphorus, 1.4 times more Potassium and 2.3 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.7 times more Copper and 4.9 times more Manganese than Raw Potherb Jute.
• Both Potherb Jute and Potato Skin contain similar levels of Water per seven ounces.
• Both Raw Potherb Jute as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potherb Jute have 1.8 times more Protein than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.7 times more Energy and 2.1 times more Carbohydrate than Raw Potherb Jute.
• 7 ounces of Potherb Jute provide inadequate amounts of Energy
• Both Raw Potherb Jute as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Potherb Jute VS Potato Skin

What are the health benefits of Potherb Jute compared to Potato Skin?

Potherb Jute, also known as molokhia, is a leafy green vegetable that is rich in vitamins, minerals, and antioxidants. It is a good source of vitamin C, vitamin K, iron, and calcium. Potherb Jute is also high in dietary fiber, which can aid in digestion and promote gut health. On the other hand, potato skin is also nutritious and contains important nutrients such as potassium, vitamin C, and fiber. However, compared to Potherb Jute, potato skin may be higher in carbohydrates and lower in certain vitamins and minerals. Overall, both Potherb Jute and potato skin can be part of a healthy vegan diet, but Potherb Jute may offer slightly more nutritional benefits due to its higher vitamin and mineral content.

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

Both Potherb Jute and Potato Skin can be healthy additions to a weight loss diet due to their high fiber content and low calorie density. However, the key to weight loss is creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. It's important to focus on overall dietary patterns, including a variety of fruits, vegetables, whole grains, and legumes, while also being mindful of portion sizes and incorporating regular physical activity.

Should I eat more Potherb Jute 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. Both Potherb Jute and Potato Skin can contribute to your protein intake, but Potherb Jute is a better option as it is higher in protein and essential nutrients like iron and calcium compared to Potato Skin. Incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains will help support muscle growth and overall health.

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

Potherb Jute, also known as Molokhia, has a lower environmental impact compared to Potato Skin. Potherb Jute requires less water, land, and energy to grow, making it a more sustainable option. Additionally, Potherb Jute is rich in nutrients like vitamins A and C, iron, and calcium, making it a nutritious choice for a plant-based diet.