Comparing Nutrients in 7 ounces Potato Skin VS Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Potato Skin	Chinese Chestnuts	Recommended Dietary Allowance
Energy	3.97% 115kcal	15.3% 445kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	3% 0.51g	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	75% 97g	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% 8.33g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	62.6% 0.81mg	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	33.7% 135μg	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	79.4% 71.4mg	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	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	Chinese Chestnuts	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	80% 0.72mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	138% 3.18mg	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	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	26% 887mg	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	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	4.47% 165g	2.36% 87.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Chinese Chestnuts per 7 oz

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

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

• 7 ounces of Potato Skin have 1.3 times more Vitamin B3 than Chinese Chestnuts.
• While 7 oz of Raw Chinese Chestnuts contain 7.6 times more Vitamin B1, 4.7 times more Vitamin B2, 1.8 times more Vitamin B5, 1.7 times more Vitamin B6, 4 times more Vitamin B9 and 3.2 times more Vitamin C than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Raw Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Chinese Chestnuts:

• 7 ounces of Potato Skin have 1.7 times more Calcium, 2.3 times more Iron and 1.9 times more Water than Chinese Chestnuts.
• While 7 oz of Raw Chinese Chestnuts contain 3.7 times more Magnesium, 2.7 times more Manganese, 2.5 times more Phosphorus and 2.5 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Chinese Chestnuts contain similar levels of Copper and Potassium per seven ounces.
• 7 ounces of Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Chinese Chestnuts contain 3.9 times more Energy, 3.9 times more Carbohydrate and 1.6 times more Protein than Raw Potato Skin.
• Both Raw Potato Skin as well as Raw Chinese Chestnuts provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Potato Skin VS Chinese Chestnuts

What are the health benefits of Potato Skin compared to Chinese Chestnuts?

Potato skin is a good source of fiber, vitamins, and minerals, including potassium and vitamin C. Chinese chestnuts are also nutritious, providing fiber, vitamins, and minerals such as manganese and vitamin C. Both can contribute to a healthy diet, but potato skin may have a slight edge in terms of potassium content.

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

Both potato skins and Chinese chestnuts can be part of a healthy diet for weight loss as they are high in fiber and low in calories. However, the key to weight loss is creating a calorie deficit, which means consuming fewer calories than your body needs. It's important to focus on a well-rounded diet that includes a variety of fruits, vegetables, whole grains, and legumes to support weight loss and overall health. Remember to also consider portion sizes and overall calorie intake in addition to the specific foods you are consuming.

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

Both potato skin and Chinese chestnuts can be beneficial for muscle gain due to their nutrient content. However, Chinese chestnuts are higher in protein and healthy fats compared to potato skin, making them a better choice for muscle building. Additionally, Chinese chestnuts are a good source of complex carbohydrates, which can provide sustained energy for your workouts. Incorporating a variety of plant-based protein sources like Chinese chestnuts into your diet can help support muscle growth when combined with consistent training.

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

Potato skins have a lower environmental impact compared to Chinese chestnuts. Potatoes require less water, land, and energy to grow, making them a more sustainable option. Additionally, potato skins are often a byproduct of potato processing, reducing waste in the food production process.