Comparing Nutrients in 7 ounces Potato Skin VS Dried Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Dried Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Potato Skin	Dried Japanese Chestnuts	Recommended Dietary Allowance
Energy	3.97% 115kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	3.36% 0.57g	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	124% 162g	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	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Dried Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	101% 1.3mg	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	54% 216μg	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	135% 122mg	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	Dried Japanese Chestnuts	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	289% 2.6mg	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	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	320% 7.36mg	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	48% 335mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	45% 1524mg	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	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.53% 19.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Dried Japanese Chestnuts per 7 oz

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

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

• 7 oz of Dried Japanese Chestnuts contain 38.2 times more Vitamin B1, 10 times more Vitamin B2, 3.4 times more Vitamin B3, 1.6 times more Vitamin B5, 2.8 times more Vitamin B6, 6.4 times more Vitamin B9 and 5.4 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 Dried Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Dried Japanese Chestnuts:

• 7 ounces of Potato Skin have 8.4 times more Water than Dried Japanese Chestnuts.
• While 7 oz of Dried Japanese Chestnuts contain 2.4 times more Calcium, 3.1 times more Copper, 5 times more Magnesium, 6.2 times more Manganese, 4.4 times more Phosphorus, 1.9 times more Potassium, 3.4 times more Sodium and 7.3 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Dried Japanese Chestnuts contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Japanese Chestnuts contain 6.2 times more Energy, 6.5 times more Carbohydrate and 2 times more Protein than Raw Potato Skin.
• Both Raw Potato Skin as well as Dried Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Potato Skin VS Dried Japanese Chestnuts

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

Potato skins are a good source of fiber, vitamins, and minerals, including potassium and vitamin C. They also contain antioxidants that may help reduce inflammation and improve gut health. Dried Japanese chestnuts are rich in fiber, vitamin C, and minerals like manganese and copper. They also provide a good source of energy and can help support digestive health. Both potato skins and dried Japanese chestnuts offer unique health benefits, so incorporating a variety of plant-based foods in your diet is ideal for overall health and nutrition.

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

Both potato skins and dried Japanese chestnuts can be part of a healthy diet, but when it comes to weight loss, it ultimately depends on your overall calorie intake and the balance of nutrients in your diet. Potato skins are a good source of fiber and nutrients, but they are also higher in calories compared to dried Japanese chestnuts, which are lower in calories and higher in fiber. However, it's important to focus on a variety of whole plant foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds, to support weight loss and overall health. Remember that weight loss is best achieved through a balanced diet and regular physical activity.

Should I eat more Potato Skin or more Dried Japanese 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 skin and dried Japanese chestnuts can be part of a balanced vegan diet, but for muscle building, you may want to prioritize protein-rich foods such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds. Incorporating a combination of these protein sources along with a variety of fruits, vegetables, whole grains, and healthy fats will support muscle growth and overall health.

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

Potato skin has a lower environmental impact compared to dried Japanese chestnuts. Potatoes require less water, land, and resources to grow compared to chestnuts. Additionally, chestnuts have a higher carbon footprint due to transportation and processing. Choosing potato skin over dried Japanese chestnuts can help reduce environmental impact.