Comparing Nutrients in 7 ounces Nectarines VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Nectarines	9%	6%	85%
Potato Skin	17%	1%	82%

Macro Nutrients

	Nectarines	Potato Skin	Recommended Dietary Allowance
Energy	3% 87.3kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	16% 21g	19% 24.7g	130g per day for Men 19-50 years
Sugars	21.6% 15.7g	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	3.75% 2.7g	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	% 3.1g	NA	g per day for Men 19-50 years
Sucrose	% 9.66g	NA	g per day for Men 19-50 years
Fiber	8.88% 3.37g	13% 4.96g	38g per day for Men 19-50 years
Protein	3.76% 2.1g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Nectarines	Potato Skin	Recommended Dietary Allowance
Vitamin A	3.75% 33.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.34% 0.37mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.05mg	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	2.5% 9.92μg	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	12% 10.7mg	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	10% 1.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nectarines	Potato Skin	Recommended Dietary Allowance
Calcium	1.2% 12mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	6.95% 0.56mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	4.66% 0.11mg	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	7.37% 51.6mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	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	0% 0mg	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	4.7% 174g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Nectarines VS Potato Skin per 7 oz

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

• 7 ounces of Nectarines have 1.6 times more Vitamin B1 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.4 times more Vitamin B2, 1.6 times more Vitamin B5, 9.6 times more Vitamin B6, 3.4 times more Vitamin B9 and 2.1 times more Vitamin C than Raw Nectarines.
• Both Nectarines and Potato Skin provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Nectarines have insufficient amounts of Vitamin B6 and Vitamin B9
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Nectarines 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 Nectarines vs Potato Skin:

• 7 oz of Raw Potato Skin contain 5 times more Calcium, 4.9 times more Copper, 11.6 times more Iron, 2.6 times more Magnesium, 11.1 times more Manganese, 1.5 times more Phosphorus, 2.1 times more Potassium and 2.1 times more Zinc than Raw Nectarines.
• Both Nectarines and Potato Skin contain similar levels of Water per seven ounces.
• 7 ounces of Nectarines lack sufficient amounts of Calcium and Zinc
• Both Raw Nectarines as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Potato Skin contain 1.3 times more Energy, 1.5 times more Fiber and 2.4 times more Protein than Raw Nectarines.
• Both Nectarines and Potato Skin offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Nectarines provide inadequate amounts of Energy and Protein
• Both Raw Nectarines as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Nectarines VS Potato Skin

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

Nectarines are a good source of vitamin C, fiber, and antioxidants, which can help support immune function, digestion, and overall health. Potato skin, on the other hand, is high in fiber, potassium, and vitamin C, but also contains anti-nutrients like solanine that can be harmful in large amounts. Overall, both nectarines and potato skin can be part of a healthy diet, but nectarines may offer more diverse nutrients and health benefits.

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

You may have an easier time losing weight by incorporating more nectarines into your diet compared to potato skins. Nectarines are low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Potato skins, on the other hand, are higher in calories and may not be as filling due to their lower fiber content. Remember, weight loss is ultimately influenced by overall calorie intake and balance of nutrients in your diet.

Should I eat more Nectarines 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 essential nutrients for muscle growth and recovery. Both nectarines 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 micronutrient intake is also important.

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

The environmental impact of producing nectarines is generally higher compared to potato skins. Nectarines require more water, pesticides, and land to grow, contributing to water scarcity, soil degradation, and pesticide pollution. On the other hand, potato skins can be a more sustainable option as they require less water and land to cultivate. Choosing plant-based foods like potatoes over fruits like nectarines can help reduce the environmental footprint of your diet.