Comparing Nutrients in 7 ounces Green Peas VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Green Peas	26%	4%	70%
Potato Skin	17%	1%	82%

Macro Nutrients

	Green Peas	Potato Skin	Recommended Dietary Allowance
Energy	5.54% 161kcal	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	0.44% 0.14g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	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	22% 28.7g	19% 24.7g	130g per day for Men 19-50 years
Sugars	15.5% 11.3g	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	1.07% 0.77g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 9.9g	NA	g per day for Men 19-50 years
Fiber	29.8% 11.3g	13% 4.96g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Green Peas	Potato Skin	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	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	26% 4.15mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.13% 0.21mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.8% 0.34mg	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	32.2% 129μg	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	88% 79.4mg	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	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Peas	Potato Skin	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	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	36.5% 2.9mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	35.4% 0.81mg	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	30.6% 214mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	14.2% 484mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.23% 156g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Peas VS Potato Skin per 7 oz

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

• 7 ounces of Green Peas have more Vitamin A, 12.7 times more Vitamin B1, 3.5 times more Vitamin B2, 2 times more Vitamin B3, 3.8 times more Vitamin B9 and 3.5 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.9 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Green Peas.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Green Peas as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Green Peas vs Potato Skin:

• 7 ounces of Green Peas have 1.4 times more Magnesium, 2.8 times more Phosphorus, 6 times more Selenium and 3.5 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.4 times more Copper, 2.2 times more Iron, 1.5 times more Manganese and 1.7 times more Potassium than Raw Green Peas.
• Both Green Peas and Potato Skin contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Green Peas have 1.4 times more Energy, 3.5 times more Omega 3, 2.3 times more Fiber and 2.1 times more Protein than Potato Skin.
• Both Green Peas and Potato Skin offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Green Peas as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Green Peas VS Potato Skin

What are the health benefits of Green Peas compared to Potato Skin?

Green peas are a good source of plant-based protein, fiber, vitamins, and minerals. They are rich in antioxidants and have been linked to improved digestion, heart health, and weight management. On the other hand, potato skins are also nutritious, providing fiber, vitamins, and minerals. However, green peas are lower in calories and higher in protein compared to potato skins. Both can be part of a healthy vegan diet, but green peas offer more protein and fewer calories per serving.

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

Both green peas and potato skins can be part of a healthy weight loss diet as they are high in fiber and nutrients. However, green peas are lower in calories and higher in protein compared to potato skins, making them a more weight-loss-friendly option. Including a variety of vegetables in your diet, including green peas, can help support weight loss by providing essential nutrients and promoting feelings of fullness.

Should I eat more Green Peas or more Potato Skin to gain more muscles while training consistently?

Green peas would be a better choice for gaining muscles while training consistently. They are a good source of plant-based protein, fiber, and various vitamins and minerals that are beneficial for muscle growth and overall health. Potato skin is also nutritious but green peas provide more protein and essential nutrients that support muscle development.

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

Green peas have a lower environmental impact compared to potato skin production. Peas require less water, land, and energy to grow, and they also have a lower carbon footprint. Additionally, peas are nitrogen-fixing plants, which can help improve soil health and reduce the need for synthetic fertilizers. Overall, choosing peas over potato skin can be a more sustainable choice for the environment.