Comparing Nutrients in 7 ounces Potato Skin VS Nopales

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Nopales	27%	4%	69%

Macro Nutrients

	Potato Skin	Nopales	Recommended Dietary Allowance
Energy	3.97% 115kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.51% 0.087g	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	5.1% 6.6g	130g per day for Men 19-50 years
Sugars	NA	3.15% 2.3g	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	4.68% 2.6g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Nopales	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	6.63% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	10.7% 0.14mg	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	1.5% 5.95μg	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	20.5% 18.5mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.76% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Nopales	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	11.5% 0.1mg	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	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	39.4% 0.91mg	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	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	15% 510mg	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	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.47% 165g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Nopales per 7 oz

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

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

• 7 ounces of Potato Skin have 2.5 times more Vitamin B3, 1.8 times more Vitamin B5, 3.4 times more Vitamin B6, 5.7 times more Vitamin B9 and 1.2 times more Vitamin C than Nopales.
• While 7 oz of Raw Nopales contain more Vitamin A than Raw Potato Skin.
• Both Potato Skin and Nopales provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A
• 7 ounces of Nopales have insufficient amounts of Vitamin B9
• Both Raw Potato Skin as well as Raw Nopales have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Nopales:

• 7 ounces of Potato Skin have 8.1 times more Copper, 5.5 times more Iron, 1.3 times more Manganese, 2.4 times more Phosphorus, 1.6 times more Potassium and 1.4 times more Zinc than Nopales.
• While 7 oz of Raw Nopales contain 5.5 times more Calcium and 2.3 times more Magnesium than Raw Potato Skin.
• Both Potato Skin and Nopales contain similar levels of Water per seven ounces.
• Both Raw Potato Skin as well as Raw Nopales lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 3.6 times more Energy, 3.7 times more Carbohydrate and 1.9 times more Protein than Nopales.
• Both Potato Skin and Nopales offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Nopales provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Raw Nopales provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Potato Skin VS Nopales

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

Potato skins are a good source of fiber, potassium, and antioxidants, while nopales (cactus pads) are rich in vitamins, minerals, and antioxidants. Both can contribute to a healthy diet, but potato skins may be higher in calories and carbohydrates compared to nopales, which are low in both. Incorporating a variety of plant-based foods like potato skins and nopales can provide a range of nutrients and health benefits.

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

Both potato skins and nopales 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, nopales (cactus pads) are lower in calories and carbohydrates compared to potato skins, making them a slightly better option for weight loss. Additionally, nopales are rich in vitamins, minerals, and antioxidants, which can support overall health and well-being. Incorporating a variety of nutrient-dense foods, including nopales, into your diet can help you achieve your weight loss goals more effectively.

Should I eat more Potato Skin or more Nopales 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 nopales are nutritious options, but for muscle gain, you may want to prioritize foods higher in protein such as legumes, tofu, tempeh, seitan, quinoa, and edamame. Incorporating a variety of protein-rich plant foods into your diet will support muscle growth and repair.

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

Potato skins have a higher environmental impact compared to nopales. Potato skins require more water, land, and resources to produce, while nopales are more drought-resistant and require less water and land. Additionally, nopales are a more sustainable option as they are a native plant that grows easily in arid regions without the need for extensive irrigation or fertilizers.