Comparing Nutrients in 7 ounces New Zealand Spinach VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
New Zealand Spinach	34%	10%	56%
Potato Skin	17%	1%	82%

Macro Nutrients

	New Zealand Spinach	Potato Skin	Recommended Dietary Allowance
Energy	0.96% 27.8kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	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	3.8% 4.96g	19% 24.7g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	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	7.83% 2.98g	13% 4.96g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	New Zealand Spinach	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	20% 0.26mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	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	7.44% 29.8μg	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	66% 59.5mg	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	18.8% 2.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	557% 669μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	New Zealand Spinach	Potato Skin	Recommended Dietary Allowance
Calcium	11.5% 115mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	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	20% 1.6mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	55% 1.27mg	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	7.6% 258mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	17% 258mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	5.04% 187g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: New Zealand Spinach VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of New Zealand Spinach 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 New Zealand Spinach vs Potato Skin:

• 7 ounces of New Zealand Spinach have 1.9 times more Vitamin B1, 3.4 times more Vitamin B2, 1.3 times more Vitamin B6 and 2.6 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.1 times more Vitamin B3 than Raw New Zealand Spinach.
• Both New Zealand Spinach and Potato Skin provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw New Zealand Spinach as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for New Zealand Spinach vs Potato Skin:

• 7 ounces of New Zealand Spinach have 1.9 times more Calcium, 1.7 times more Magnesium and 13 times more Sodium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 4.5 times more Copper, 4.1 times more Iron, 1.4 times more Phosphorus and 3.2 times more Potassium than Raw New Zealand Spinach.
• Both New Zealand Spinach and Potato Skin contain similar levels of Manganese, Zinc and Water per seven ounces.
• Both Raw New Zealand Spinach as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of New Zealand Spinach have 6.6 times more Omega 3 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 4.1 times more Energy, 5 times more Carbohydrate, 1.7 times more Fiber and 1.7 times more Protein than Raw New Zealand Spinach.
• 7 ounces of New Zealand Spinach provide inadequate amounts of Energy and Carbohydrate
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Raw New Zealand Spinach as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about New Zealand Spinach VS Potato Skin

What are the health benefits of New Zealand Spinach compared to Potato Skin?

New Zealand spinach is a good source of vitamins A, C, and K, as well as minerals like iron and calcium. It is also low in calories and high in antioxidants. On the other hand, potato skin is a good source of fiber, potassium, and vitamin C. Both can be part of a healthy diet, but New Zealand spinach may offer more vitamins and minerals per serving compared to potato skin.

Can I lose weight easier by eating more New Zealand Spinach or Potato Skin?

Both New Zealand spinach and potato skin can be part of a healthy weight loss diet due to their high fiber content and nutrient density. However, for weight loss, it is important to focus on overall calorie intake and balance of nutrients in your diet rather than just one specific food. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins in appropriate portions is key for successful and sustainable weight loss.

Should I eat more New Zealand Spinach 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 New Zealand spinach and potato skins can be beneficial for muscle growth due to their nutrient content. New Zealand spinach is high in iron, vitamin C, and antioxidants, which can support muscle function and recovery. Potato skins are a good source of potassium, vitamin C, and fiber, which can help with muscle contractions and overall performance. Incorporating both foods into your diet can provide a well-rounded source of nutrients for muscle growth.

What is the environmental impact of producing New Zealand Spinach compared to Potato Skin?

New Zealand spinach has a lower environmental impact compared to potato skin in terms of water usage, land usage, and greenhouse gas emissions. New Zealand spinach requires less water and land to grow, and it generally has a smaller carbon footprint due to its lower resource requirements. Additionally, New Zealand spinach is a more sustainable option as it can be grown in a variety of climates and soil types, reducing the need for extensive land use changes.