Comparing Nutrients in 7 ounces Potato Skin VS Bulb Fennel

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Bulb Fennel	14%	5%	81%

Macro Nutrients

	Potato Skin	Bulb Fennel	Recommended Dietary Allowance
Energy	3.97% 115kcal	2.12% 61.5kcal	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	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.97% 0.34g	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	11% 14.5g	130g per day for Men 19-50 years
Sugars	NA	10.8% 7.8g	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	4.4% 2.46g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Bulb Fennel	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	7.17% 0.093mg	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	13.4% 53.6μg	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	26.5% 24mg	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	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Bulb Fennel	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	14.6% 0.13mg	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	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	16.5% 0.38mg	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	24% 822mg	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	6.88% 103mg	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	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Bulb Fennel per 7 oz

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

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

• 7 ounces of Potato Skin have 1.6 times more Vitamin B3, 1.3 times more Vitamin B5 and 5.1 times more Vitamin B6 than Bulb Fennel.
• While 7 oz of Raw Bulb Fennel contain more Vitamin A and 1.6 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Bulb Fennel provide similar amounts of Vitamin B2 and Vitamin C per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A
• Both Raw Potato Skin as well as Raw Bulb Fennel have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Bulb Fennel:

• 7 ounces of Potato Skin have 6.4 times more Copper, 4.4 times more Iron, 1.4 times more Magnesium, 3.2 times more Manganese and 1.8 times more Zinc than Bulb Fennel.
• While 7 oz of Raw Bulb Fennel contain 1.6 times more Calcium, 1.3 times more Phosphorus and 5.2 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Bulb Fennel contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Bulb Fennel lack sufficient amounts of Zinc
• Both Raw Potato Skin as well as Raw Bulb Fennel 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, 1.7 times more Carbohydrate and 2.1 times more Protein than Bulb Fennel.
• Both Potato Skin and Bulb Fennel offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Bulb Fennel provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Raw Bulb Fennel provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Potato Skin VS Bulb Fennel

What are the health benefits of Potato Skin compared to Bulb Fennel?

Potato skin is a good source of fiber, potassium, and antioxidants, while bulb fennel is rich in vitamin C, fiber, and potassium. Both can contribute to a healthy diet, but potato skin may have more fiber and antioxidants, while bulb fennel may have more vitamin C. Incorporating a variety of plant-based foods like these can provide a range of nutrients for overall health.

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

Both potato skins and bulb fennel 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, in terms of weight loss, potato skins may be a better option as they are higher in fiber and can help regulate blood sugar levels, which can aid in weight management. Additionally, potato skins are a good source of vitamins and minerals, while bulb fennel is lower in calories and may not provide as many nutrients. It's important to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins for optimal weight loss and overall health.

Should I eat more Potato Skin or more Bulb Fennel to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of nutrient-dense foods that provide adequate protein, vitamins, and minerals. Both potato skins and bulb fennel can be part of a balanced diet, but for muscle gain, it is recommended to prioritize protein-rich plant-based sources such as legumes, tofu, tempeh, quinoa, and nuts and seeds. Additionally, incorporating a variety of fruits, vegetables, whole grains, and healthy fats will support overall muscle growth and recovery.

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

Potato skins have a lower environmental impact compared to bulb fennel. Potatoes require less water, land, and resources to grow compared to fennel. Additionally, potato skins are often consumed as a byproduct of potato processing, reducing food waste. Focusing on plant-based foods like potatoes can help reduce the environmental footprint of our food choices.