Comparing Nutrients in 7 ounces Potato Skin VS Raw European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Raw European Chestnuts	5%	10%	85%

Macro Nutrients

	Potato Skin	Raw European Chestnuts	Recommended Dietary Allowance
Energy	3.97% 115kcal	14.6% 423kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	4.62% 4.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	2.64% 0.84g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	11.8% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	9.3% 1.6g	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	69.5% 90g	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	42.3% 16g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	8.58% 4.8g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Raw European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	39.4% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	57.4% 0.75mg	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	30.8% 123μg	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	95% 85.3mg	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	Raw European Chestnuts	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	99% 0.89mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	82% 1.9mg	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	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	30.2% 1028mg	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	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	4.47% 165g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Raw European Chestnuts per 7 oz

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

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

• 7 oz of Raw European Chestnuts contain 11.3 times more Vitamin B1, 4.4 times more Vitamin B2, 1.7 times more Vitamin B5, 1.6 times more Vitamin B6, 3.6 times more Vitamin B9 and 3.8 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Raw European Chestnuts provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Raw European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Raw European Chestnuts:

• 7 ounces of Potato Skin have 3.2 times more Iron and 1.7 times more Water than Raw European Chestnuts.
• While 7 oz of Raw European Chestnuts contain 1.4 times more Magnesium, 1.6 times more Manganese, 2.4 times more Phosphorus, 1.3 times more Potassium and 1.5 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Raw European Chestnuts contain similar levels of Calcium and Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw European Chestnuts contain 3.7 times more Energy, 22.6 times more Fat, 9.5 times more Omega 3, 24.9 times more Omega 6, 3.7 times more Carbohydrate and 3.2 times more Fiber than Raw Potato Skin.
• Both Potato Skin and Raw European Chestnuts offer comparable quantities of Protein per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Potato Skin VS Raw European Chestnuts

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

Potato skins are a good source of fiber, potassium, and antioxidants, which can help support digestive health and reduce inflammation. Raw European chestnuts are lower in calories and higher in vitamin C and manganese, which can support immune function and bone health. Both are nutritious options, but potato skins may offer more fiber and potassium compared to raw European chestnuts.

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

Both potato skins and raw European chestnuts can be part of a healthy weight loss diet due to their high fiber content and nutrient density. However, it ultimately comes down to overall calorie intake and balance of nutrients in your diet. It's important to focus on a variety of whole plant foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds, to support weight loss and overall health. Remember to also consider portion sizes and cooking methods to ensure you are not consuming excess calories.

Should I eat more Potato Skin or more Raw European Chestnuts 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 skins and raw European chestnuts are nutritious options, but raw European chestnuts are higher in protein content compared to potato skins. Therefore, incorporating more raw European chestnuts into your diet may be beneficial for muscle growth. Additionally, be sure to include other protein-rich plant foods such as legumes, tofu, tempeh, nuts, and seeds to support your muscle-building goals.

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

Potato skins have a lower environmental impact compared to raw European chestnuts. Potatoes require less water, land, and energy to grow compared to chestnuts. Additionally, chestnuts have a longer growing season and require specific climate conditions, making them less sustainable overall.