Comparing Nutrients in 7 ounces Potato Skin VS Chrysanthemum Leaves

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Chrysanthemum Leaves	44%	17%	39%

Macro Nutrients

	Potato Skin	Chrysanthemum Leaves	Recommended Dietary Allowance
Energy	3.97% 115kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	NA	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	NA	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	4.6% 5.97g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	12% 6.67g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Chrysanthemum Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	20.7% 187μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	6.6% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	27% 0.35mg	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	88% 351μg	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	3.1% 2.78mg	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	Chrysanthemum Leaves	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	30.2% 0.27mg	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	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	81.4% 1.87mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	33% 1125mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	13% 1.4mg	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 Chrysanthemum Leaves per 7 oz

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

Lets compare vitamin content per 7 ounces of Potato Skin vs Chrysanthemum Leaves:

• 7 ounces of Potato Skin have 1.9 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 8.1 times more Vitamin C than Chrysanthemum Leaves.
• While 7 oz of Raw Chrysanthemum Leaves contain more Vitamin A, 6.2 times more Vitamin B1, 3.8 times more Vitamin B2 and 10.4 times more Vitamin B9 than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• 7 ounces of Chrysanthemum Leaves have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Raw Chrysanthemum Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Chrysanthemum Leaves:

• 7 ounces of Potato Skin have 3.1 times more Copper and 1.4 times more Iron than Chrysanthemum Leaves.
• While 7 oz of Raw Chrysanthemum Leaves contain 3.9 times more Calcium, 1.4 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium, 11.8 times more Sodium and 2 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Chrysanthemum Leaves contain similar levels of Water per seven ounces.
• Both Raw Potato Skin as well as Raw Chrysanthemum Leaves lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 2.4 times more Energy and 4.1 times more Carbohydrate than Chrysanthemum Leaves.
• While 7 oz of Raw Chrysanthemum Leaves contain 1.3 times more Protein than Raw Potato Skin.
• Both Potato Skin and Chrysanthemum Leaves offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Chrysanthemum Leaves provide inadequate amounts of Energy

Frequently Asked Questions about Potato Skin VS Chrysanthemum Leaves

What are the health benefits of Potato Skin compared to Chrysanthemum Leaves?

Potato skins are a good source of fiber, potassium, and antioxidants, while chrysanthemum leaves are rich in vitamins A and C, as well as minerals like calcium and iron. Both can contribute to a well-rounded vegan diet, but it's important to consume a variety of plant foods for optimal health benefits.

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

Both potato skins and chrysanthemum leaves can be part of a healthy diet for weight loss, as they are low in calories and high in fiber. However, chrysanthemum leaves are lower in calories and higher in nutrients compared to potato skins. Therefore, incorporating more chrysanthemum leaves into your diet may be a better choice for weight loss. Remember, weight loss is ultimately about creating a calorie deficit, so it's important to focus on overall balanced nutrition and portion control.

Should I eat more Potato Skin or more Chrysanthemum Leaves to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of protein-rich plant foods. Chrysanthemum leaves are not a significant source of protein, so it would be more beneficial to include foods like legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains in your diet. Potato skin can be a good source of nutrients like fiber and vitamins, but for muscle building, prioritize protein-rich plant foods.

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

Potato skins have a lower environmental impact compared to chrysanthemum leaves because potatoes require less water, land, and resources to grow. Additionally, potato skins are a byproduct of potato processing, so they help reduce food waste. Chrysanthemum leaves may require more resources to cultivate and harvest, making them less sustainable from an environmental perspective.