Comparing Nutrients in 7 ounces Dried Plums VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Dried Plums	3%	1%	96%
Potato Skin	17%	1%	82%

Macro Nutrients

	Dried Plums	Potato Skin	Recommended Dietary Allowance
Energy	16.4% 476kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	98% 127g	19% 24.7g	130g per day for Men 19-50 years
Sugars	104% 75.7g	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	34% 24.6g	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	% 50.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	37% 14g	13% 4.96g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Dried Plums	Potato Skin	Recommended Dietary Allowance
Vitamin A	8.6% 77.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.43% 0.1mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.73mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.84mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.3% 0.41mg	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% 7.94μg	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	1.32% 1.2mg	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	5.7% 0.85mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Plums	Potato Skin	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	93% 0.84mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	23% 1.85mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	25.8% 0.59mg	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	19.6% 137mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	1.66% 61.4g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Plums VS Potato Skin per 7 oz

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

• 7 ounces of Dried Plums have more Vitamin A, 2.4 times more Vitamin B1, 4.9 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.4 times more Vitamin B5 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 4.3 times more Vitamin B9 and 19 times more Vitamin C than Raw Dried Plums.
• Both Dried Plums and Potato Skin provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Dried Plums have insufficient amounts of Vitamin B9 and Vitamin C
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Dried Plums as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Plums vs Potato Skin:

• 7 ounces of Dried Plums have 1.4 times more Calcium, 1.8 times more Magnesium, 1.8 times more Phosphorus, 1.8 times more Potassium and 1.3 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.5 times more Copper, 3.5 times more Iron, 2 times more Manganese and 2.7 times more Water than Raw Dried Plums.
• Both Raw Dried Plums as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Plums have 4.1 times more Energy, 5.1 times more Carbohydrate and 2.8 times more Fiber than Potato Skin.
• Both Dried Plums and Potato Skin offer comparable quantities of Protein per seven ounces.
• Both Raw Dried Plums as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Dried Plums VS Potato Skin

What are the health benefits of Dried Plums compared to Potato Skin?

Dried plums, also known as prunes, are a good source of fiber, vitamins, and minerals such as potassium and vitamin K. They can help support digestion, bone health, and heart health. Potato skin, on the other hand, is a good source of fiber and certain vitamins and minerals like vitamin C and potassium. However, dried plums tend to be higher in antioxidants and have a lower glycemic index compared to potato skin. Both can be part of a healthy diet, but dried plums may offer slightly more health benefits overall.

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

Both dried plums and potato skins can be part of a healthy diet for weight loss, as they are high in fiber and nutrients. However, dried plums (prunes) are lower in calories and higher in fiber compared to potato skins. Therefore, incorporating dried plums into your diet may help you feel fuller for longer and support weight loss efforts. Remember, weight loss is best achieved through a balanced diet and regular physical activity.

Should I eat more Dried Plums 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 dried plums and potato skins offer unique nutritional benefits that can support muscle growth. Dried plums are a good source of fiber, vitamins, and minerals, while potato skins provide carbohydrates, fiber, and some protein. Including a mix of both in your diet can help provide a well-rounded nutrient profile to support muscle development. Additionally, be sure to include an adequate amount of protein from plant-based sources such as legumes, tofu, tempeh, nuts, and seeds to support muscle repair and growth.

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

Dried plums (prunes) have a lower environmental impact compared to potato skin in terms of water usage, land use, and greenhouse gas emissions. Prunes require less water and land to produce compared to potatoes, making them a more sustainable option. Additionally, prunes have a longer shelf life and can be stored without refrigeration, reducing food waste and energy consumption.