Comparing Nutrients in 7 ounces Red Leaf Lettuce VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Red Leaf Lettuce	33%	12%	55%
Potato Skin	17%	1%	82%

Macro Nutrients

	Red Leaf Lettuce	Potato Skin	Recommended Dietary Allowance
Energy	0.89% 25.8kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	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	3.45% 4.5g	19% 24.7g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	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	0.77% 0.56g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.7% 1.8g	13% 4.96g	38g per day for Men 19-50 years
Protein	4.7% 2.64g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Red Leaf Lettuce	Potato Skin	Recommended Dietary Allowance
Vitamin A	82.7% 744μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	18% 71.4μg	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	8.16% 7.34mg	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	232% 278μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Leaf Lettuce	Potato Skin	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	6.17% 0.056mg	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	29.8% 2.4mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	17.5% 0.4mg	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	7.94% 55.6mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	11% 371mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	5.13% 190g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Leaf Lettuce VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Leaf Lettuce 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 Red Leaf Lettuce vs Potato Skin:

• 7 ounces of Red Leaf Lettuce have more Vitamin A, 3 times more Vitamin B1, 2 times more Vitamin B2 and 2.1 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 3.2 times more Vitamin B3, 2.1 times more Vitamin B5, 2.4 times more Vitamin B6 and 3.1 times more Vitamin C than Raw Red Leaf Lettuce.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Red Leaf Lettuce as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Red Leaf Lettuce vs Potato Skin:

• 7 ounces of Red Leaf Lettuce have 5 times more Selenium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 15.1 times more Copper, 2.7 times more Iron, 1.9 times more Magnesium, 3 times more Manganese, 1.4 times more Phosphorus, 2.2 times more Potassium and 1.8 times more Zinc than Raw Red Leaf Lettuce.
• Both Red Leaf Lettuce and Potato Skin contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Red Leaf Lettuce lack sufficient amounts of Zinc
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Leaf Lettuce have 8.1 times more Omega 3 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 4.5 times more Energy, 5.5 times more Carbohydrate, 2.8 times more Fiber and 1.9 times more Protein than Raw Red Leaf Lettuce.
• 7 ounces of Red Leaf Lettuce provide inadequate amounts of Energy and Carbohydrate
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Red Leaf Lettuce as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Red Leaf Lettuce VS Potato Skin

What are the health benefits of Red Leaf Lettuce compared to Potato Skin?

Red leaf lettuce is a nutrient-dense leafy green that is low in calories and high in vitamins A, C, and K, as well as folate and iron. It is also a good source of fiber and antioxidants. On the other hand, potato skin is a good source of fiber, potassium, and vitamin C, but it is higher in calories and carbohydrates compared to red leaf lettuce. Overall, red leaf lettuce is a healthier option due to its lower calorie content and higher nutrient density.

Can I lose weight easier by eating more Red Leaf Lettuce or Potato Skin?

Both red leaf lettuce and potato skin can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, red leaf lettuce is lower in calories and higher in water content compared to potato skin, making it a more weight-loss friendly option. Including a variety of vegetables in your diet, such as red leaf lettuce, can help you feel full and satisfied while promoting weight loss.

Should I eat more Red Leaf Lettuce 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 red leaf lettuce and potato skins can be beneficial, but for muscle growth, it is recommended to prioritize foods high in protein such as legumes, tofu, tempeh, quinoa, and nuts/seeds. Additionally, including a variety of colorful fruits and vegetables for antioxidants and micronutrients can support overall health and muscle recovery.

What is the environmental impact of producing Red Leaf Lettuce compared to Potato Skin?

Red leaf lettuce generally has a lower environmental impact compared to potato skin production. Lettuce requires less water, land, and resources to grow compared to potatoes. Additionally, lettuce has a shorter growing period, which means less energy is needed for cultivation. However, it's important to consider factors such as transportation and packaging when assessing the overall environmental impact of a food item.