Comparing Nutrients in 7 ounces Potato Skin VS Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Hazelnuts	9%	81%	10%

Macro Nutrients

	Potato Skin	Hazelnuts	Recommended Dietary Allowance
Energy	3.97% 115kcal	43% 1246kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	124% 121g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	27.7% 8.86g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	91% 15.5g	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	25.5% 33g	130g per day for Men 19-50 years
Sugars	NA	12% 8.6g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 8.33g	g per day for Men 19-50 years
Fiber	13% 4.96g	50.7% 19.2g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Hazelnuts	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	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	36.4% 1.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	86% 1.1mg	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	56% 224μg	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	14% 12.5mg	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	199% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.5% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Hazelnuts	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	380% 3.42mg	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	117% 9.33mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	77% 323mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	533% 12.3mg	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	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	39.7% 1349mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	44% 4.86mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.28% 10.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Hazelnuts per 7 oz

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

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

• 7 ounces of Potato Skin have 1.8 times more Vitamin C than Hazelnuts.
• While 7 oz of Hazelnuts contain 30.6 times more Vitamin B1, 3 times more Vitamin B2, 1.7 times more Vitamin B3, 3 times more Vitamin B5, 2.4 times more Vitamin B6 and 6.6 times more Vitamin B9 than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Hazelnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Hazelnuts:

• 7 ounces of Potato Skin have 15.7 times more Water than Hazelnuts.
• While 7 oz of Hazelnuts contain 3.8 times more Calcium, 4.1 times more Copper, 1.5 times more Iron, 7.1 times more Magnesium, 10.3 times more Manganese, 7.6 times more Phosphorus, 1.6 times more Potassium, 8 times more Selenium and 7 times more Zinc than Raw Potato Skin.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Hazelnuts contain 10.8 times more Energy, 607.5 times more Fat, 171.7 times more Saturated Fat, 8.7 times more Omega 3, 244.8 times more Omega 6, 1.3 times more Carbohydrate, 3.9 times more Fiber and 5.8 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 Hazelnuts

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

Potato skins are a good source of fiber, vitamins, and minerals, while hazelnuts are rich in healthy fats, protein, and antioxidants. Both can contribute to a balanced diet, but potato skins offer more fiber for digestive health, while hazelnuts provide heart-healthy fats and protein for satiety.

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

Both potato skins and hazelnuts can be part of a healthy weight loss diet, but hazelnuts are a better choice for weight loss. Hazelnuts are high in healthy fats, fiber, and protein, which can help keep you feeling full and satisfied. They also provide important nutrients like vitamin E and magnesium. On the other hand, potato skins are higher in carbohydrates and lower in protein and healthy fats. It's important to focus on a balanced diet that includes a variety of nutrient-dense foods for successful weight loss.

Should I eat more Potato Skin or more Hazelnuts 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 hazelnuts can contribute to muscle growth, but hazelnuts are a more concentrated source of protein and healthy fats. Including a mix of both in your diet can help support muscle development.

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

Potato skins have a lower environmental impact compared to hazelnuts. Potato skins require less water, land, and resources to produce, making them a more sustainable option. Hazelnuts, on the other hand, require more water and land to grow, contributing to a higher environmental footprint.