Comparing Nutrients in 7 ounces Potato Skin VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Coconut	4%	80%	16%

Macro Nutrients

	Potato Skin	Coconut	Recommended Dietary Allowance
Energy	3.97% 115kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	68.5% 66.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	184% 59g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	4.27% 0.73g	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	23.2% 30.2g	130g per day for Men 19-50 years
Sugars	NA	17% 12.4g	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	47% 18g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	12% 6.6g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Coconut	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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	8.24% 0.11mg	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	13% 51.6μg	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	7.28% 6.55mg	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	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Coconut	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	96% 0.86mg	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	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	129% 2.98mg	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	32% 224mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	20.8% 706mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	4.47% 165g	2.52% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Coconut per 7 oz

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

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

• 7 ounces of Potato Skin have 1.9 times more Vitamin B2, 1.9 times more Vitamin B3, 4.4 times more Vitamin B6 and 3.5 times more Vitamin C than Coconut.
• While 7 oz of Raw Coconut Meat contain 3.1 times more Vitamin B1 and 1.5 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Coconut provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Coconut have insufficient amounts of Vitamin B2
• Both Raw Potato Skin as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Coconut:

• 7 ounces of Potato Skin have 2.1 times more Calcium, 1.3 times more Iron and 1.8 times more Water than Coconut.
• While 7 oz of Raw Coconut Meat contain 1.4 times more Magnesium, 2.5 times more Manganese, 3 times more Phosphorus, 33.7 times more Selenium and 3.1 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Coconut contain similar levels of Copper and Potassium per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium
• 7 ounces of Coconut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Coconut Meat contain 6.1 times more Energy, 334.9 times more Fat, 1142.2 times more Saturated Fat, 11.4 times more Omega 6, 3.6 times more Fiber and 1.3 times more Protein than Raw Potato Skin.
• Both Potato Skin and Coconut offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 6
• Both Raw Potato Skin as well as Raw Coconut Meat provide inadequate amounts of Omega 3 in seven ounces.

Frequently Asked Questions about Potato Skin VS Coconut

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

Potato skins are a good source of fiber, vitamins, and minerals, including potassium and vitamin C. They also contain antioxidants that can help reduce inflammation and improve digestive health. On the other hand, coconut is high in healthy fats, particularly medium-chain triglycerides (MCTs), which can support heart health and boost energy levels. Both potato skins and coconut have their own unique health benefits, so including a variety of plant-based foods in your diet is important for overall health and nutrition.

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

Both potato skins and coconut can be part of a healthy diet, but when it comes to weight loss, it ultimately depends on the overall balance of your diet and lifestyle. Potato skins are a good source of fiber and nutrients, while coconut is high in healthy fats. To lose weight, focus on creating a calorie deficit by eating a variety of whole plant foods, including plenty of vegetables, fruits, whole grains, legumes, nuts, and seeds. It's important to also consider portion sizes and physical activity levels for successful weight loss.

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

To gain muscle while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both potato skins and coconut are not high in protein compared to other plant-based foods. Instead, consider incorporating protein-rich foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains into your diet to support muscle growth and recovery.

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

The environmental impact of producing potato skin is generally lower than producing coconut due to factors such as water usage, land usage, and transportation emissions. Potatoes require less water and land to grow compared to coconuts, and they also have a lower carbon footprint in terms of transportation. Additionally, potatoes are often grown locally in many regions, further reducing their environmental impact compared to coconuts that may need to be imported from tropical regions.