Comparing Nutrients in 7 ounces Pomegranates VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Pomegranates	7%	11%	82%
Potato Skin	17%	1%	82%

Macro Nutrients

	Pomegranates	Potato Skin	Recommended Dietary Allowance
Energy	5.68% 165kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.32g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	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	0.92% 0.16g	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	28.5% 37g	19% 24.7g	130g per day for Men 19-50 years
Sugars	37.4% 27g	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	21% 7.94g	13% 4.96g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Pomegranates	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	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	19% 75.4μg	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	22.5% 20.2mg	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	7.94% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pomegranates	Potato Skin	Recommended Dietary Allowance
Calcium	2% 20mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	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	7.44% 0.6mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	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	10.2% 71.4mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.18% 155g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Pomegranates VS Potato Skin per 7 oz

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

• 7 ounces of Pomegranates have 3.2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.2 times more Vitamin B5 and 2.2 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 3.5 times more Vitamin B3 and 3.2 times more Vitamin B6 than Raw Pomegranates.
• Both Pomegranates and Potato Skin provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Pomegranates have insufficient amounts of Vitamin B3
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Pomegranates 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 Pomegranates vs Potato Skin:

• 7 oz of Raw Potato Skin contain 3 times more Calcium, 2.7 times more Copper, 10.8 times more Iron, 1.9 times more Magnesium, 5.1 times more Manganese and 1.8 times more Potassium than Raw Pomegranates.
• Both Pomegranates and Potato Skin contain similar levels of Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Pomegranates lack sufficient amounts of Calcium
• Both Raw Pomegranates as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pomegranates have 1.4 times more Energy, 1.5 times more Carbohydrate and 1.6 times more Fiber than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.5 times more Protein than Raw Pomegranates.
• Both Raw Pomegranates as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Pomegranates VS Potato Skin

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

Pomegranates are rich in antioxidants, vitamins, and minerals that support heart health, reduce inflammation, and improve digestion. Potato skins are a good source of fiber, potassium, and vitamin C, which can help with digestion and immune function. Overall, both pomegranates and potato skins offer health benefits, but pomegranates may have a slight edge due to their higher antioxidant content.

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

Both pomegranates and potato skins can be part of a healthy weight loss diet due to their high fiber content and nutrient density. However, when it comes to weight loss, it ultimately depends on your overall diet and lifestyle habits. Eating a variety of whole plant foods, including fruits like pomegranates and vegetables like potato skins, can support weight loss by providing essential nutrients and promoting feelings of fullness. It's important to focus on creating a balanced and sustainable eating plan rather than relying on specific foods for weight loss.

Should I eat more Pomegranates 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 pomegranates and potato skins can be beneficial for muscle health, but for muscle building specifically, it is recommended to prioritize protein-rich foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Additionally, including a variety of fruits and vegetables in your diet can provide important vitamins, minerals, and antioxidants to support overall health and muscle function.

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

Pomegranates have a higher environmental impact compared to potato skins due to factors such as water usage, land usage, and transportation. Pomegranates require more water and land to grow, leading to a higher carbon footprint. Potato skins, on the other hand, are a byproduct of potato processing and do not require additional resources to produce. Choosing potato skins over pomegranates can help reduce environmental impact.