Comparing Nutrients in 7 ounces Potato Skin VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Potato Skin	Brazilnuts	Recommended Dietary Allowance
Energy	3.97% 115kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	100% 32g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	284% 48.3g	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	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	6.38% 4.62g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.62g	g per day for Men 19-50 years
Fiber	13% 4.96g	39% 15g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Brazilnuts	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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	15.4% 0.2mg	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	11% 43.7μg	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	1.54% 1.4mg	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	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Brazilnuts	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	384% 3.46mg	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	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	106% 2.43mg	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	206% 1439mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Brazilnuts per 7 oz

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

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

• 7 ounces of Potato Skin have 3.5 times more Vitamin B3, 1.6 times more Vitamin B5, 2.4 times more Vitamin B6 and 16.3 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 29.4 times more Vitamin B1 and 1.3 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Brazilnuts provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Potato Skin as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Brazilnuts:

• 7 ounces of Potato Skin have 1.3 times more Iron and 24.4 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 5.3 times more Calcium, 4.1 times more Copper, 16.3 times more Magnesium, 2 times more Manganese, 19.1 times more Phosphorus, 1.6 times more Potassium, 6390 times more Selenium and 11.6 times more Zinc than Raw Potato Skin.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Brazilnuts contain 11.4 times more Energy, 671 times more Fat, 620.5 times more Saturated Fat, 3.6 times more Omega 3, 761.3 times more Omega 6, 3 times more Fiber and 5.6 times more Protein than Raw Potato Skin.
• Both Potato Skin and Brazilnuts offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Potato Skin VS Brazilnuts

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

Potato skins are a good source of fiber, potassium, and vitamin C, while Brazil nuts are high in selenium, a powerful antioxidant. Both can be beneficial for overall health, but potato skins are lower in calories and fat compared to Brazil nuts. It's important to include a variety of plant-based foods in your diet to ensure you're getting a wide range of nutrients.

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

Both potato skins and Brazil nuts can be part of a healthy diet, but for weight loss, potato skins may be a better choice. Potato skins are lower in calories and fat compared to Brazil nuts, which are high in healthy fats and calories. Additionally, potato skins are a good source of fiber, which can help you feel full and satisfied, potentially aiding in weight loss. However, it's important to focus on overall balanced nutrition and portion control for successful weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of protein-rich foods. Both potato skins and Brazil nuts can be part of a balanced diet, but for muscle growth, Brazil nuts would be a better choice as they are a good source of protein and healthy fats. Additionally, incorporating a variety of plant-based protein sources such as legumes, tofu, tempeh, and quinoa can also support muscle development.

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

Potato skins have a lower environmental impact compared to Brazil nuts. Potatoes require less water, land, and energy to grow compared to Brazil nuts. Additionally, potato skins are more widely available and have a smaller carbon footprint due to shorter transportation distances.