Comparing Nutrients in 7 ounces Potato Skin VS Eppaw

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Eppaw	11%	10%	79%

Macro Nutrients

	Potato Skin	Eppaw	Recommended Dietary Allowance
Energy	3.97% 115kcal	10.3% 298kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	3.7% 3.57g	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	48.4% 63g	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	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Eppaw	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	46.4% 2.32mg	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	12% 47.6μg	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	28.7% 25.8mg	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	Eppaw	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	51.6% 0.46mg	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	28.5% 2.3mg	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	94% 2.17mg	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	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	20.7% 2.3mg	11mg per day for Men 19-50 years
Water	4.47% 165g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Eppaw per 7 oz

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

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

• 7 ounces of Potato Skin have 3.4 times more Vitamin B3 and 1.4 times more Vitamin B6 than Eppaw.
• While 7 oz of Raw Eppaw contain 5.2 times more Vitamin B1, 3.2 times more Vitamin B2, 3.9 times more Vitamin B5 and 1.4 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Eppaw provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Eppaw have insufficient amounts of Vitamin B3
• Both Raw Potato Skin as well as Raw Eppaw have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Eppaw:

• 7 ounces of Potato Skin have 1.8 times more Copper, 2.8 times more Iron, 1.2 times more Potassium and 1.4 times more Water than Eppaw.
• While 7 oz of Raw Eppaw contain 3.7 times more Calcium, 1.4 times more Magnesium, 1.8 times more Manganese, 4.3 times more Phosphorus and 3.3 times more Zinc than Raw Potato Skin.
• Both Raw Potato Skin as well as Raw Eppaw lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Eppaw contain 2.6 times more Energy, 2.5 times more Carbohydrate and 1.8 times more Protein than Raw Potato Skin.

Frequently Asked Questions about Potato Skin VS Eppaw

What are the health benefits of Potato Skin compared to Eppaw?

Potato skins are a good source of fiber, vitamins, and minerals, including potassium and vitamin C. They also contain antioxidants that may help reduce inflammation and improve heart health. On the other hand, eppaw, also known as breadfruit, is a starchy fruit that is rich in fiber, vitamins, and minerals like potassium and magnesium. Both potato skins and eppaw can be nutritious additions to a vegan diet, but it's important to include a variety of fruits and vegetables to ensure you're getting a wide range of nutrients.

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

Both potato skin and edamame (Eppaw) can be part of a healthy weight loss diet due to their high fiber content and nutrient density. However, the key to weight loss is creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. It's important to focus on overall dietary patterns, portion sizes, and incorporating a variety of nutrient-dense foods to support weight loss.

Should I eat more Potato Skin or more Eppaw 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, whole grains, fruits, vegetables, and healthy fats. Both potato skins and legumes like edamame (Eppaw) can be beneficial for muscle growth due to their protein content. However, legumes are generally a better source of protein and essential nutrients for muscle building compared to potato skins. Therefore, incorporating more legumes like edamame into your diet may be more beneficial for muscle growth.

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

Potatoes have a lower environmental impact compared to raising livestock for meat, such as Eppaw. Potato skins are a good source of fiber and nutrients, and their production generally requires less water, land, and energy compared to animal agriculture. Choosing plant-based foods like potatoes can help reduce greenhouse gas emissions and support sustainable food systems.