Comparing Nutrients in 7 ounces Potato Skin VS Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Potato Skin	Chinese Broccoli	Recommended Dietary Allowance
Energy	3.97% 115kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	33.6% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	7.13% 9.27g	130g per day for Men 19-50 years
Sugars	NA	2.4% 1.75g	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	13% 4.96g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	19% 171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	11.3% 0.15mg	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	8.43% 33.7μg	51.6% 206μg	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	25% 22.6mg	65.3% 58.7mg	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	NA	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	147% 177μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Chinese Broccoli	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	14% 0.13mg	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	80.4% 6.43mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	NA	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	10.8% 75.4mg	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Chinese Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Chinese Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Chinese Broccoli:

• 7 ounces of Potato Skin have 2.3 times more Vitamin B3 and 3.2 times more Vitamin B6 than Chinese Broccoli.
• While 7 oz of Raw Chinese Broccoli contain more Vitamin A, 4.8 times more Vitamin B1, 4 times more Vitamin B2, 6.1 times more Vitamin B9 and 2.6 times more Vitamin C than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Potato Skin as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Chinese Broccoli:

• 7 ounces of Potato Skin have 6.6 times more Copper, 5.5 times more Iron, 1.2 times more Magnesium and 1.5 times more Potassium than Chinese Broccoli.
• While 7 oz of Raw Chinese Broccoli contain 3.5 times more Calcium and 4.7 times more Selenium than Raw Potato Skin.
• Both Potato Skin and Chinese Broccoli contain similar levels of Phosphorus, Zinc 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 Potato Skin have 2.2 times more Energy, 2.7 times more Carbohydrate and 2.1 times more Protein than Chinese Broccoli.
• While 7 oz of Raw Chinese Broccoli contain 27.1 times more Omega 3 than Raw Potato Skin.
• Both Potato Skin and Chinese Broccoli offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• 7 ounces of Chinese Broccoli provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Raw Chinese Broccoli provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Potato Skin VS Chinese Broccoli

What are the health benefits of Potato Skin compared to Chinese Broccoli?

Potato skins are a good source of fiber, potassium, and antioxidants, while Chinese broccoli is rich in vitamins A, C, and K, as well as calcium and iron. Both have their own unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health.

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

Both potato skin and Chinese broccoli can be part of a healthy weight loss diet, but Chinese broccoli is lower in calories and higher in fiber, making it a better choice for weight loss. It is also rich in vitamins and minerals, which can support overall health and well-being. Incorporating a variety of fruits and vegetables, along with whole grains and plant-based proteins, can help you achieve your weight loss goals in a sustainable way.

Should I eat more Potato Skin or more Chinese Broccoli 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 potato skins and Chinese broccoli can be beneficial for muscle growth. Potato skins are a good source of potassium, vitamin C, and fiber, while Chinese broccoli is high in vitamin K, vitamin C, and calcium. To optimize muscle growth, it is recommended to include a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds in your diet along with a balanced intake of fruits and vegetables.

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

Potato skins have a lower environmental impact compared to Chinese broccoli because potatoes require less water, land, and energy to grow. Additionally, potatoes have a higher yield per acre than Chinese broccoli, making them a more sustainable choice in terms of environmental resources.