Comparing Nutrients in 7 ounces Potato Skin VS Pickled Cabbage, Japanese Style

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Pickled Cabbage, Japanese Style	21%	3%	76%

Macro Nutrients

	Potato Skin	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Energy	3.97% 115kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.22% 0.038g	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	8.66% 11.3g	130g per day for Men 19-50 years
Sugars	NA	3.56% 2.58g	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	16% 6.15g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	2.23% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	15.3% 0.2mg	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	21% 83.3μg	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	1.54% 1.4mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	208% 250μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	5.5% 0.05mg	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	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	20.5% 0.47mg	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	49.8% 1693mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	36.6% 550mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Pickled Cabbage, Japanese Style per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Pickled Cabbage, Japanese Style to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Pickled Cabbage, Japanese Style:

• 7 ounces of Potato Skin have 5.7 times more Vitamin B3, 1.5 times more Vitamin B5, 2.4 times more Vitamin B6 and 16.3 times more Vitamin C than Pickled Cabbage, Japanese Style.
• While 7 oz of Pickled Fresh Japanese Style Cabbage contain 2.5 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Pickled Cabbage, Japanese Style provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Pickled Cabbage, Japanese Style have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Potato Skin as well as Pickled Fresh Japanese Style Cabbage have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Pickled Cabbage, Japanese Style:

• 7 ounces of Potato Skin have 16.9 times more Copper, 6.6 times more Iron, 1.9 times more Magnesium, 2.5 times more Manganese and 1.8 times more Zinc than Pickled Cabbage, Japanese Style.
• While 7 oz of Pickled Fresh Japanese Style Cabbage contain 1.6 times more Calcium, 2.1 times more Potassium and 27.7 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Pickled Cabbage, Japanese Style contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Pickled Cabbage, Japanese Style lack sufficient amounts of Zinc
• Both Raw Potato Skin as well as Pickled Fresh Japanese Style Cabbage lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.9 times more Energy, 2.2 times more Carbohydrate and 1.6 times more Protein than Pickled Cabbage, Japanese Style.
• Both Potato Skin and Pickled Cabbage, Japanese Style offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Pickled Cabbage, Japanese Style provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Pickled Fresh Japanese Style Cabbage provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Potato Skin VS Pickled Cabbage, Japanese Style

What are the health benefits of Potato Skin compared to Pickled Cabbage, Japanese Style?

Potato skins are a good source of fiber, potassium, and antioxidants, while pickled cabbage, Japanese style, is rich in probiotics and vitamin C. Both can contribute to a healthy diet, but potato skins may offer more fiber and potassium, while pickled cabbage may support gut health and immunity.

Can I lose weight easier by eating more Potato Skin or Pickled Cabbage, Japanese Style?

Both potato skin and pickled cabbage can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, for weight loss, it's important to focus on overall calorie intake, portion sizes, and variety in your diet. Incorporating a balanced mix of fruits, vegetables, whole grains, and plant-based proteins will help you achieve your weight loss goals more effectively than focusing on just one specific food item.

Should I eat more Potato Skin or more Pickled Cabbage, Japanese Style 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 plant-based protein sources. Both potato skins and pickled cabbage can be part of a muscle-building diet, but potato skins are a better source of protein and essential nutrients for muscle growth. Additionally, including a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds in your diet can help support muscle development.

What is the environmental impact of producing Potato Skin compared to Pickled Cabbage, Japanese Style?

Potato skin production generally has a lower environmental impact compared to pickled cabbage, Japanese style. Potatoes require less water, land, and resources to grow compared to cabbage. Additionally, the fermentation process involved in pickling cabbage can produce greenhouse gases. However, it's important to consider factors such as transportation and packaging when assessing overall environmental impact.