Comparing Nutrients in 7 ounces Longans VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Longans	8%	1%	91%
Potato Skin	17%	1%	82%

Macro Nutrients

	Longans	Potato Skin	Recommended Dietary Allowance
Energy	4.1% 119kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	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	23% 30g	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	5.74% 2.2g	13% 4.96g	38g per day for Men 19-50 years
Protein	4.64% 2.6g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	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	5.13% 0.062mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	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	185% 167mg	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

	Longans	Potato Skin	Recommended Dietary Allowance
Calcium	0.2% 2mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	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	3.22% 0.26mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	4.5% 0.1mg	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	5.95% 41.7mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	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	0% 0mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.44% 164g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Longans VS Potato Skin per 7 oz

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

• 7 ounces of Longans have 1.5 times more Vitamin B1, 3.7 times more Vitamin B2 and 7.4 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 3.4 times more Vitamin B3 than Raw Longans.
• 7 ounces of Longans have insufficient amounts of Vitamin B3
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Longans as well as Raw Potato Skin have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Longans vs Potato Skin:

• 7 oz of Raw Potato Skin contain 30 times more Calcium, 2.5 times more Copper, 24.9 times more Iron, 2.3 times more Magnesium, 11.6 times more Manganese, 1.8 times more Phosphorus, 1.6 times more Potassium and 7 times more Zinc than Raw Longans.
• Both Longans and Potato Skin contain similar levels of Water per seven ounces.
• 7 ounces of Longans lack sufficient amounts of Calcium, Iron and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Longans have 1.2 times more Carbohydrate than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.3 times more Fiber and 2 times more Protein than Raw Longans.

Frequently Asked Questions about Longans VS Potato Skin

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

Longans are a good source of vitamin C, vitamin B6, and potassium, while potato skin is high in fiber, vitamin C, and potassium. Longans are low in calories and fat, making them a good option for weight management. Potato skin is also a good source of antioxidants and can help improve digestion due to its high fiber content. Both foods offer unique health benefits and can be part of a balanced vegan diet.

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

Both longans and potato skins are healthy foods, but if your goal is weight loss, potato skins may be a better choice. Longans are a sweet fruit that can be higher in natural sugars, while potato skins are a good source of fiber and nutrients with fewer calories. Incorporating a variety of fruits and vegetables, including potato skins, into a balanced diet can support weight loss by providing essential nutrients and promoting feelings of fullness.

Should I eat more 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, carbohydrates, and micronutrients. Both longans and potato skins are nutritious options, but for muscle gain, you may want to prioritize foods higher in protein like legumes, tofu, tempeh, quinoa, nuts, and seeds. Additionally, including a variety of fruits, vegetables, whole grains, and plant-based sources of fats in your diet can support overall muscle growth and recovery.

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

Longans have a lower environmental impact compared to potato skins because they require less water, land, and resources to grow. Longans are a fruit that typically requires less intensive farming practices and have a smaller carbon footprint compared to potato skins, which are a staple crop that often requires more water and land to cultivate. Choosing longans over potato skins can be a more sustainable choice for the environment.