Comparing Nutrients in 7 ounces Dried Litchis VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Dried Litchis	5%	3%	92%
Potato Skin	17%	1%	82%

Macro Nutrients

	Dried Litchis	Potato Skin	Recommended Dietary Allowance
Energy	19% 550kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.54g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.15% 0.37g	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	108% 140g	19% 24.7g	130g per day for Men 19-50 years
Sugars	181% 131g	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	24% 9.13g	13% 4.96g	38g per day for Men 19-50 years
Protein	13.5% 7.54g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Dried Litchis	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.15mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	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	5.95% 24μg	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	404% 363mg	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	4.1% 0.62mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Litchis	Potato Skin	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	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	42% 3.37mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	51.3% 359mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	64.8% 2203mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	1.2% 44.3g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Litchis VS Potato Skin per 7 oz

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

• 7 ounces of Dried Litchis have 15 times more Vitamin B2, 3 times more Vitamin B3 and 16.1 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.7 times more Vitamin B6 and 1.4 times more Vitamin B9 than Dried Litchis.
• Both Dried Litchis as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Litchis vs Potato Skin:

• 7 ounces of Dried Litchis have 1.5 times more Copper, 1.8 times more Magnesium, 4.8 times more Phosphorus, 2.7 times more Potassium and 4.3 times more Selenium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.9 times more Iron, 2.6 times more Manganese and 3.7 times more Water than Dried Litchis.
• Both Dried Litchis and Potato Skin contain similar levels of Calcium and Zinc per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Litchis have 4.8 times more Energy, 17.8 times more Omega 3, 5.7 times more Carbohydrate, 1.8 times more Fiber and 1.5 times more Protein than Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Dried Litchis as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Dried Litchis VS Potato Skin

What are the health benefits of Dried Litchis compared to Potato Skin?

Dried litchis are a good source of antioxidants, fiber, and vitamin C, which can help boost the immune system and improve skin health. Potato skin, on the other hand, is rich in fiber, potassium, and vitamin C, which can help support digestive health and reduce the risk of chronic diseases. Both can be part of a healthy diet, but it's important to consume a variety of fruits and vegetables for optimal health.

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

Both dried litchis and potato skins can be part of a healthy diet, but if your goal is weight loss, potato skins may be a better choice. Potato skins are high in fiber, which can help you feel full and satisfied, potentially leading to consuming fewer calories overall. Dried litchis, on the other hand, are higher in sugar and calories per serving. It's important to focus on a balanced diet with a variety of nutrient-dense foods to support weight loss goals.

Should I eat more Dried Litchis 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 balanced diet that includes a variety of nutrient-dense foods. Both dried litchis and potato skins can be part of a healthy diet, but for muscle gain, it is essential to prioritize foods high in protein such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Additionally, incorporating a variety of fruits and vegetables for vitamins, minerals, and antioxidants is important for overall health and muscle recovery.

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

Dried litchis have a lower environmental impact compared to potato skin in terms of water usage, land usage, and greenhouse gas emissions. Litchis require less water and land to grow compared to potatoes, and they also have a lower carbon footprint. However, it's important to consider the overall sustainability of the food system and choose a variety of plant-based foods to minimize environmental impact.