Comparing Nutrients in 7 ounces Potato Skin VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Potato Skin	Cashew Nuts	Recommended Dietary Allowance
Energy	3.97% 115kcal	38% 1097kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	89.7% 87g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	48.3% 15.4g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	91% 15.4g	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	46% 60g	130g per day for Men 19-50 years
Sugars	NA	16% 11.7g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 11.5g	g per day for Men 19-50 years
Fiber	13% 4.96g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	64.6% 36g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cashew Nuts	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	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	63.7% 0.83mg	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	12.4% 49.6μg	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	1.1% 0.99mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	56.4% 67.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cashew Nuts	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	484% 4.36mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	138% 579mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	143% 3.3mg	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	168% 1177mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	72% 39.5μg	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	104% 11.5mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cashew Nuts per 7 oz

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

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

• 7 ounces of Potato Skin have 22.8 times more Vitamin C than Cashew Nuts.
• While 7 oz of Raw Cashew Nuts contain 20.1 times more Vitamin B1, 1.5 times more Vitamin B2, 2.9 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Cashew Nuts provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Cashew Nuts have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Raw Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Cashew Nuts:

• 7 ounces of Potato Skin have 16 times more Water than Cashew Nuts.
• While 7 oz of Raw Cashew Nuts contain 5.2 times more Copper, 2.1 times more Iron, 12.7 times more Magnesium, 2.7 times more Manganese, 15.6 times more Phosphorus, 1.6 times more Potassium, 66.3 times more Selenium and 16.5 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Cashew Nuts contain similar levels of Calcium per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Cashew Nuts contain 9.5 times more Energy, 438.5 times more Fat, 299.3 times more Saturated Fat, 6.2 times more Omega 3, 243.2 times more Omega 6, 2.4 times more Carbohydrate, 1.3 times more Fiber and 7.1 times more Protein than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Potato Skin VS Cashew Nuts

What are the health benefits of Potato Skin compared to Cashew Nuts?

Potato skins are a good source of fiber, potassium, and vitamin C, while cashew nuts are rich in healthy fats, protein, and minerals like magnesium and zinc. Both can be part of a healthy diet, but potato skins may offer more fiber and vitamin C, while cashew nuts provide more protein and healthy fats.

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

Both potato skins and cashew nuts can be part of a healthy diet, but if your goal is weight loss, cashew nuts may be a better choice. Cashew nuts are high in healthy fats and protein, which can help keep you feeling full and satisfied, potentially leading to reduced overall calorie intake. Potato skins, while nutritious, are higher in carbohydrates and lower in protein compared to cashew nuts. Remember, weight loss ultimately comes down to creating a calorie deficit, so it's important to consider portion sizes and overall balance in your diet.

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

To gain more muscles while training consistently, it is recommended to consume more cashew nuts as they are a good source of protein, healthy fats, and essential nutrients that support muscle growth and recovery. Potato skins are also nutritious but do not provide as much protein as cashew nuts. Incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains into your diet can help support muscle development.

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

Potato skins have a lower environmental impact compared to cashew nuts. Potato skins require less water, land, and resources to produce, making them a more sustainable option. Cashew nuts, on the other hand, have a higher carbon footprint due to the energy-intensive processing involved in removing the nut from its shell. Choosing potato skins over cashew nuts can help reduce your environmental footprint.