Comparing Nutrients in 7 ounces Kumquats VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Kumquats	10%	10%	80%
Potato Skin	17%	1%	82%

Macro Nutrients

	Kumquats	Potato Skin	Recommended Dietary Allowance
Energy	4.86% 141kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	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	24.3% 31.6g	19% 24.7g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	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	34% 13g	13% 4.96g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Kumquats	Potato Skin	Recommended Dietary Allowance
Vitamin A	3.3% 29.8μg	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	13.7% 0.18mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.32% 0.85mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.26% 0.41mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	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	8.43% 33.7μg	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	97% 87mg	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	2% 0.3mg	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

	Kumquats	Potato Skin	Recommended Dietary Allowance
Calcium	12.3% 123mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	21.3% 1.7mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	5.4% 37.7mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.34% 160g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Kumquats VS Potato Skin per 7 oz

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

• 7 ounces of Kumquats have 1.8 times more Vitamin B1, 2.4 times more Vitamin B2 and 3.9 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.4 times more Vitamin B3, 1.5 times more Vitamin B5 and 6.6 times more Vitamin B6 than Raw Kumquats.
• Both Kumquats and Potato Skin provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Kumquats 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 Kumquats vs Potato Skin:

• 7 ounces of Kumquats have 2.1 times more Calcium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 4.5 times more Copper, 3.8 times more Iron, 4.5 times more Manganese, 2 times more Phosphorus, 2.2 times more Potassium and 2.1 times more Zinc than Raw Kumquats.
• Both Kumquats and Potato Skin contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Kumquats lack sufficient amounts of Zinc
• Both Raw Kumquats as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Kumquats have 1.2 times more Energy, 4.7 times more Omega 3, 1.3 times more Carbohydrate and 2.6 times more Fiber than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.4 times more Protein than Raw Kumquats.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Kumquats as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Kumquats VS Potato Skin

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

Kumquats are a good source of vitamin C, fiber, and antioxidants, which can support immune health and reduce inflammation. Potato skins are high in fiber, potassium, and vitamin C, which can help with digestion and heart health. Both are nutritious options, but kumquats may have a slight edge in terms of vitamin C content and antioxidant properties.

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

You may have an easier time losing weight by incorporating more kumquats into your diet rather than potato skins. Kumquats are low in calories and high in fiber, making them a great option for weight loss. Potato skins, on the other hand, are higher in calories and may not be as effective for weight loss. Remember, weight loss is best achieved through a balanced diet that includes a variety of fruits and vegetables.

Should I eat more Kumquats 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 kumquats and potato skins offer unique nutritional benefits, but for muscle building, you may want to prioritize foods high in protein like legumes, tofu, tempeh, nuts, seeds, and whole grains. Additionally, make sure to include plenty of fruits and vegetables for overall health and recovery.

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

Kumquats have a lower environmental impact compared to potato skins. Kumquats require less water, land, and resources to grow, making them a more sustainable option. Additionally, kumquats are typically grown without the use of pesticides or chemicals, further reducing their environmental footprint.