Comparing Nutrients in 7 ounces Potatoes VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Potatoes	10%	1%	89%
Potato Skin	17%	1%	82%

Macro Nutrients

	Potatoes	Potato Skin	Recommended Dietary Allowance
Energy	5.27% 153kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	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	26.7% 34.7g	19% 24.7g	130g per day for Men 19-50 years
Sugars	2.24% 1.63g	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	0.71% 0.52g	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	% 0.62g	NA	g per day for Men 19-50 years
Sucrose	% 0.34g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	13% 4.96g	38g per day for Men 19-50 years
Protein	7.26% 4.07g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Potatoes	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	13.4% 0.16mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	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	43.4% 39mg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potatoes	Potato Skin	Recommended Dietary Allowance
Calcium	2.4% 24mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	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	11% 45.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	13.2% 0.3mg	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	16% 113mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	25% 843mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.25% 157g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Potatoes VS Potato Skin per 7 oz

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

• 7 ounces of Potatoes have 3.9 times more Vitamin B1, 1.2 times more Vitamin B6 and 1.7 times more Vitamin C than Potato Skin.
• Both Potatoes and Potato Skin provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Whole Potatoes 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 Potatoes vs Potato Skin:

• 7 ounces of Potatoes have 1.5 times more Phosphorus than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.5 times more Calcium, 3.8 times more Copper, 4 times more Iron and 3.9 times more Manganese than Raw Whole Potatoes.
• Both Potatoes and Potato Skin contain similar levels of Magnesium, Potassium, Zinc and Water per seven ounces.
• 7 ounces of Potatoes lack sufficient amounts of Calcium
• Both Raw Whole Potatoes as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potatoes have 1.3 times more Energy and 1.4 times more Carbohydrate than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.3 times more Protein than Raw Whole Potatoes.
• Both Potatoes and Potato Skin offer comparable quantities of Fiber per seven ounces.
• Both Raw Whole Potatoes as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Potatoes VS Potato Skin

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

Both potatoes and potato skins offer health benefits. Potatoes are a good source of vitamin C, potassium, and fiber, while potato skins contain additional fiber and antioxidants. Including both the potato and its skin in your diet can provide a range of nutrients and support digestive health.

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

Both potatoes and potato skins can be part of a healthy weight loss diet. However, potato skins are higher in fiber, which can help you feel full and satisfied, potentially aiding in weight loss. Including a variety of whole plant foods, such as potatoes and their skins, along with a balanced diet and regular physical activity, can support your weight loss goals.

Should I eat more Potatoes 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 balanced diet that includes a variety of nutrient-dense foods. Both potatoes and potato skins can be beneficial for muscle growth as they provide carbohydrates for energy and potassium for muscle function. However, to optimize muscle growth, it is recommended to eat the whole potato, including the skin, to benefit from the additional fiber, vitamins, and minerals it provides. Incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and tofu can also support muscle growth and recovery.

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

Both potatoes and potato skins have a relatively low environmental impact compared to other foods. However, producing just the potato skins would likely have a slightly lower impact since the skins are a byproduct of the potato production process and utilizing them reduces waste. It's always a good idea to minimize food waste and make use of all parts of the plant whenever possible to reduce environmental impact.