Comparing Nutrients in 7 ounces Yellow Plantains VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Yellow Plantains	4%	2%	94%
Potato Skin	17%	1%	82%

Macro Nutrients

	Yellow Plantains	Potato Skin	Recommended Dietary Allowance
Energy	8.35% 242kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	48.7% 63.3g	19% 24.7g	130g per day for Men 19-50 years
Sugars	48% 34.7g	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	23.6% 17g	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	% 17.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	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	4.6% 2.58g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Yellow Plantains	Potato Skin	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.33% 1.33mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	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	11% 43.7μg	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	40.6% 36.5mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.6% 57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Plantains	Potato Skin	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	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	13.6% 1.1mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.29mg	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	9.07% 63.5mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	28.4% 966mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.5% 129g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Yellow Plantains VS Potato Skin per 7 oz

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

• 7 ounces of Yellow Plantains have more Vitamin A, 3 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B9 and 1.6 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.5 times more Vitamin B3 than Raw Yellow Plantains.
• Both Yellow Plantains and Potato Skin provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Yellow Plantains as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Yellow Plantains vs Potato Skin:

• 7 ounces of Yellow Plantains have 1.6 times more Magnesium and 5 times more Selenium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 10 times more Calcium, 5.7 times more Copper, 5.9 times more Iron, 4.2 times more Manganese, 1.8 times more Zinc and 1.3 times more Water than Raw Yellow Plantains.
• Both Yellow Plantains and Potato Skin contain similar levels of Phosphorus and Potassium per seven ounces.
• 7 ounces of Yellow Plantains lack sufficient amounts of Calcium and Zinc
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Yellow Plantains have 2.1 times more Energy and 2.6 times more Carbohydrate than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.5 times more Fiber and 2 times more Protein than Raw Yellow Plantains.
• Both Raw Yellow Plantains as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Yellow Plantains VS Potato Skin

What are the health benefits of Yellow Plantains compared to Potato Skin?

Yellow plantains are a good source of vitamins A, C, and B6, as well as minerals like potassium and fiber. They are lower in calories and higher in fiber compared to potato skin. Plantains also contain more antioxidants and have a lower glycemic index, making them a better option for blood sugar control.

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

Both yellow plantains and potato skin can be part of a healthy diet for weight loss, as they are high in fiber and nutrients. However, yellow plantains are higher in calories and carbohydrates compared to potato skin. If you are looking to lose weight, it is important to focus on overall calorie intake and choose a variety of nutrient-dense foods, including plenty of vegetables, fruits, whole grains, and legumes. Incorporating a balance of different foods and paying attention to portion sizes is key for successful weight loss.

Should I eat more Yellow Plantains or more Potato Skin to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based foods that are rich in protein, vitamins, and minerals. Both yellow plantains and potato skins can be part of a balanced vegan diet, but for muscle building, I would recommend focusing on foods higher in protein such as legumes, tofu, tempeh, seitan, nuts, and seeds. Additionally, incorporating a variety of colorful fruits and vegetables will provide essential nutrients for muscle recovery and overall health.

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

Both yellow plantains and potato skins have a relatively low environmental impact compared to animal products. Plantains are a tropical fruit that requires less water and land to grow compared to potatoes. However, potato skins are a byproduct of potato production, so utilizing them reduces food waste and environmental impact. Overall, both yellow plantains and potato skins are sustainable choices for the environment.