Comparing Nutrients in 7 ounces Potato Skin VS Frozen Fiddlehead Ferns

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Frozen Fiddlehead Ferns	40%	7%	53%

Macro Nutrients

	Potato Skin	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Energy	3.97% 115kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.72% 0.69g	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	8.76% 11.4g	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	15.3% 8.55g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	0% 0μg	37% 333μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	2.3% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	40.4% 6.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	NA	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	NA	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	39.2% 35.3mg	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	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	48.5% 0.44mg	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	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	81% 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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	7.53% 256mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0% 0mg	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	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Frozen Fiddlehead Ferns per 7 oz

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

Lets compare vitamin content per 7 ounces of Potato Skin vs Frozen Fiddlehead Ferns:

• 7 oz of Frozen Fiddlehead Ferns, Unprepared contain more Vitamin A, 3.4 times more Vitamin B2, 3.2 times more Vitamin B3 and 1.6 times more Vitamin C than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A
• Both Raw Potato Skin as well as Frozen Fiddlehead Ferns, Unprepared have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Frozen Fiddlehead Ferns:

• 7 ounces of Potato Skin have 1.3 times more Calcium, 1.9 times more Copper, 4.4 times more Iron, 1.2 times more Magnesium and 3.2 times more Potassium than Frozen Fiddlehead Ferns.
• While 7 oz of Frozen Fiddlehead Ferns, Unprepared contain 1.6 times more Manganese, 1.5 times more Phosphorus and 2 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Frozen Fiddlehead Ferns contain similar levels of Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.7 times more Energy and 2.2 times more Carbohydrate than Frozen Fiddlehead Ferns.
• While 7 oz of Frozen Fiddlehead Ferns, Unprepared contain 1.7 times more Protein than Raw Potato Skin.
• 7 ounces of Frozen Fiddlehead Ferns provide inadequate amounts of Energy

Frequently Asked Questions about Potato Skin VS Frozen Fiddlehead Ferns

What are the health benefits of Potato Skin compared to Frozen Fiddlehead Ferns?

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 digestion. On the other hand, fiddlehead ferns are rich in antioxidants, vitamins A and C, and omega-3 fatty acids. Both can be healthy choices, but it's important to include a variety of vegetables in your diet for optimal nutrition.

Can I lose weight easier by eating more Potato Skin or Frozen Fiddlehead Ferns?

Both potato skins and frozen fiddlehead ferns can be part of a healthy weight loss diet as they are low in calories and high in fiber. However, it is important to focus on overall balanced nutrition and portion control rather than solely relying on specific foods for weight loss. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins into your diet, along with regular physical activity, will support your weight loss goals effectively.

Should I eat more Potato Skin or more Frozen Fiddlehead Ferns 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 skin and frozen fiddlehead ferns can be part of a balanced vegan diet, but for muscle growth, you may want to prioritize protein-rich foods such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds. Incorporating a variety of these protein sources into your meals will help support muscle growth and recovery.

What is the environmental impact of producing Potato Skin compared to Frozen Fiddlehead Ferns?

Potato skins have a lower environmental impact compared to frozen fiddlehead ferns. Potatoes are a widely available and relatively low-impact crop to grow, whereas fiddlehead ferns may require more resources and have a higher carbon footprint due to their specific growing conditions and transportation. Choosing locally sourced and organic options can further reduce the environmental impact of both food choices.