Comparing Nutrients in 7 ounces Dried Longans VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Dried Longans	6%	1%	93%
Potato Skin	17%	1%	82%

Macro Nutrients

	Dried Longans	Potato Skin	Recommended Dietary Allowance
Energy	19.6% 568kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	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	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	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	17.4% 9.72g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Dried Longans	Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.3% 0.99mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	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	NA	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	NA	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	61.7% 55.6mg	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

	Dried Longans	Potato Skin	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	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	134% 10.7mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	21.4% 0.49mg	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	55.6% 389mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	38.4% 1306mg	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	6.35% 95mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.94% 35g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Longans VS Potato Skin per 7 oz

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

• 7 ounces of Dried Longans have 1.9 times more Vitamin B1, 13.2 times more Vitamin B2 and 2.5 times more Vitamin C than Potato Skin.
• Both Dried Longans and Potato Skin provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Dried Longans as well as Raw Potato Skin have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Dried Longans have 1.5 times more Calcium, 1.9 times more Copper, 1.7 times more Iron, 2 times more Magnesium, 5.2 times more Phosphorus, 1.6 times more Potassium and 4.8 times more Sodium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.4 times more Manganese, 1.6 times more Zinc and 4.7 times more Water than Dried Longans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Longans have 4.9 times more Energy, 5.9 times more Carbohydrate and 1.9 times more Protein than Potato Skin.

Frequently Asked Questions about Dried Longans VS Potato Skin

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

Dried Longans are a good source of iron, vitamin C, and antioxidants which can help boost immunity and improve skin health. Potato skin, on the other hand, is a good source of fiber, potassium, and vitamin C which can support digestive health and heart health. Both can be part of a healthy diet, but it's important to consume a variety of foods to ensure you're getting a wide range of nutrients.

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

Both dried longans and potato skins can be part of a healthy diet, but for weight loss, it's important to focus on overall calorie intake and nutrient density. Dried longans are a good source of vitamins and minerals, but they are also high in natural sugars and calories. On the other hand, potato skins are rich in fiber and nutrients, but they also contain more calories than the flesh of the potato. To lose weight more easily, it's best to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, and legumes, while being mindful of portion sizes and overall calorie intake.

Should I eat more Dried Longans 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 that provide adequate protein, vitamins, and minerals. Both dried longans and potato skins can be part of a balanced diet, but for muscle building, it is recommended to prioritize foods high in protein such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Additionally, including a variety of fruits and vegetables for overall health and recovery is also important.

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

Dried Longans have a lower environmental impact compared to Potato Skin. Longans require less water, land, and resources to produce, making them a more sustainable option. Additionally, Longans have a smaller carbon footprint and contribute less to greenhouse gas emissions compared to Potato Skin production.