Comparing Nutrients in 7 ounces Potato Skin VS Broccoli Stalks

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Broccoli Stalks	33%	9%	58%

Macro Nutrients

	Potato Skin	Broccoli Stalks	Recommended Dietary Allowance
Energy	3.97% 115kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.44% 0.075g	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	8% 10.4g	130g per day for Men 19-50 years
Sugars	NA	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	13% 4.96g	NA	38g per day for Men 19-50 years
Protein	9.1% 5.1g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Broccoli Stalks	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	7.9% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	24.3% 0.32mg	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	35.2% 141μg	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	206% 185mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Broccoli Stalks	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	9.92% 0.089mg	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	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	19.8% 0.45mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Broccoli Stalks per 7 oz

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

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

• 7 ounces of Potato Skin have 1.6 times more Vitamin B3 and 1.5 times more Vitamin B6 than Broccoli Stalks.
• While 7 oz of Raw Broccoli Stalks contain more Vitamin A, 3.1 times more Vitamin B1, 3.1 times more Vitamin B2, 1.8 times more Vitamin B5, 4.2 times more Vitamin B9 and 8.2 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 Broccoli Stalks have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Potato Skin have 9.4 times more Copper, 3.7 times more Iron, 2.6 times more Manganese and 1.3 times more Potassium than Broccoli Stalks.
• While 7 oz of Raw Broccoli Stalks contain 1.6 times more Calcium, 1.7 times more Phosphorus and 10 times more Selenium than Raw Potato Skin.
• Both Potato Skin and Broccoli Stalks contain similar levels of Magnesium, 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 2.1 times more Energy and 2.4 times more Carbohydrate than Broccoli Stalks.
• While 7 oz of Raw Broccoli Stalks contain 12.9 times more Omega 3 than Raw Potato Skin.
• Both Potato Skin and Broccoli Stalks offer comparable quantities of Protein per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• 7 ounces of Broccoli Stalks provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Raw Broccoli Stalks provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Potato Skin VS Broccoli Stalks

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

Both potato skins and broccoli stalks are nutritious parts of the vegetables that are often overlooked. Potato skins are a good source of fiber, potassium, and vitamin C, while broccoli stalks are rich in fiber, vitamin C, and vitamin K. Both can contribute to a healthy diet, but broccoli stalks may have a slight edge in terms of vitamin content. Including a variety of fruits and vegetables in your diet is key to ensuring you get a wide range of nutrients.

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

Both potato skins and broccoli stalks can be nutritious additions to your diet, but if your goal is weight loss, broccoli stalks may be the better choice. Broccoli stalks are low in calories and high in fiber, which can help you feel full and satisfied with fewer calories. Additionally, they are rich in vitamins and minerals that support overall health. Potato skins, on the other hand, can be higher in calories and lower in fiber, so they may not be as effective for weight loss. Remember, weight loss is ultimately about creating a calorie deficit, so be sure to focus on a balanced diet and portion control.

Should I eat more Potato Skin or more Broccoli Stalks 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 and nutrients. Both potato skins and broccoli stalks can be beneficial for muscle growth, but broccoli stalks are a better choice as they are higher in protein and contain essential vitamins and minerals. Including a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains in your diet can also help support muscle growth and recovery.

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

Both potato skins and broccoli stalks have a lower environmental impact compared to animal products. Potato skins are a byproduct of potato processing and can be repurposed into food, reducing waste. Broccoli stalks are also edible and nutritious, making use of the entire vegetable. Choosing plant-based foods like potato skins and broccoli stalks can help reduce greenhouse gas emissions, water usage, and land degradation associated with animal agriculture.