Comparing Nutrients in 7 ounces Potato Skin VS Drumstick Pods

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Drumstick Pods	19%	4%	77%

Macro Nutrients

	Potato Skin	Drumstick Pods	Recommended Dietary Allowance
Energy	3.97% 115kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.2% 0.065g	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	13% 17g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Drumstick Pods	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	31.5% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	18.3% 0.24mg	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	22% 87.3μg	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	311% 280mg	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	Drumstick Pods	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	18.5% 0.17mg	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	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	22.3% 0.51mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	27% 915mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.73% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Drumstick Pods per 7 oz

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

Lets compare vitamin content per 7 ounces of Potato Skin vs Drumstick Pods:

• 7 ounces of Potato Skin have 1.7 times more Vitamin B3 and 2 times more Vitamin B6 than Drumstick Pods.
• While 7 oz of Raw Drumstick Pods contain 2.5 times more Vitamin B1, 1.9 times more Vitamin B2, 2.6 times more Vitamin B5, 2.6 times more Vitamin B9 and 12.4 times more Vitamin C than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Raw Drumstick Pods have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Drumstick Pods:

• 7 ounces of Potato Skin have 5 times more Copper, 9 times more Iron and 2.3 times more Manganese than Drumstick Pods.
• While 7 oz of Raw Drumstick Pods contain 2 times more Magnesium, 1.3 times more Phosphorus, 4.2 times more Sodium and 1.3 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Drumstick Pods contain similar levels of Calcium, Potassium and Water per seven ounces.
• Both Raw Potato Skin as well as Raw Drumstick Pods lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.6 times more Energy, 1.5 times more Carbohydrate and 1.2 times more Protein than Drumstick Pods.
• While 7 oz of Raw Drumstick Pods contain 1.3 times more Fiber than Raw Potato Skin.
• 7 ounces of Drumstick Pods provide inadequate amounts of Energy

Frequently Asked Questions about Potato Skin VS Drumstick Pods

What are the health benefits of Potato Skin compared to Drumstick Pods?

Potato skins are a good source of fiber, potassium, and antioxidants, while drumstick pods are rich in vitamin C, vitamin A, and iron. Both have their own unique health benefits, so including a variety of plant foods in your diet is important for overall health and nutrition.

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

Both potato skins and drumstick pods can be part of a healthy weight loss diet as they are low in calories and high in fiber, which can help you feel full and satisfied. However, it's important to focus on overall balanced nutrition and portion control rather than just one specific food. Including a variety of fruits, vegetables, whole grains, and plant-based proteins in your diet is key for successful weight loss.

Should I eat more Potato Skin or more Drumstick Pods to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both potato skins and drumstick pods can be part of a balanced vegan diet, but drumstick pods are higher in protein and essential nutrients like iron and vitamin C. Therefore, incorporating more drumstick pods into your diet may be beneficial for muscle growth and overall health.

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

Potato skins have a lower environmental impact compared to drumstick pods. Potatoes require less water, land, and energy to grow compared to drumstick pods. Additionally, potato skins are more widely consumed and versatile in cooking, reducing food waste. Choosing potato skins over drumstick pods can help reduce your carbon footprint.