Comparing Nutrients in 7 ounces Potato Skin VS Hickorynuts

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Hickorynuts	7%	82%	11%

Macro Nutrients

	Potato Skin	Hickorynuts	Recommended Dietary Allowance
Energy	3.97% 115kcal	45% 1304kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	132% 128g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	43.6% 14g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	130% 2.08g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	241% 41g	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	28% 36.2g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Hickorynuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	143% 1.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	69.5% 3.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	29.3% 0.38mg	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	20% 79.4μg	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	4.4% 3.97mg	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	Hickorynuts	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	163% 1.46mg	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	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	81.7% 343mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	398% 9.15mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	77.8% 8.55mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.14% 5.26g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Hickorynuts per 7 oz

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

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

• 7 ounces of Potato Skin have 1.2 times more Vitamin B6 and 5.7 times more Vitamin C than Hickorynuts.
• While 7 oz of Dried Hickorynuts contain 41.3 times more Vitamin B1, 3.4 times more Vitamin B2, 5.8 times more Vitamin B5 and 2.4 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Hickorynuts 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 Dried Hickorynuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Hickorynuts:

• 7 ounces of Potato Skin have 1.5 times more Iron and 31.4 times more Water than Hickorynuts.
• While 7 oz of Dried Hickorynuts contain 2 times more Calcium, 1.7 times more Copper, 7.5 times more Magnesium, 7.7 times more Manganese, 8.8 times more Phosphorus, 27 times more Selenium and 12.3 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Hickorynuts contain similar levels of Potassium per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Hickorynuts contain 11.3 times more Energy, 643.7 times more Fat, 270.7 times more Saturated Fat, 104.7 times more Omega 3, 644.5 times more Omega 6, 1.5 times more Carbohydrate, 2.6 times more Fiber and 4.9 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 Hickorynuts

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

Potato skins are a good source of fiber, vitamins, and minerals, while hickory nuts are high in healthy fats, protein, and antioxidants. Both can be part of a healthy diet, but potato skins may offer more fiber and nutrients, while hickory nuts provide more healthy fats and protein.

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

Both potato skins and hickory nuts can be part of a healthy vegan 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 carbohydrates. Hickory nuts are high in healthy fats and protein, which can help keep you feeling full and satisfied. It's important to focus on a balanced diet that includes a variety of whole plant foods to support weight loss and overall health.

Should I eat more Potato Skin or more Hickorynuts 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 hickory nuts can contribute to muscle growth, but hickory nuts are higher in protein and healthy fats, making them a better choice for muscle building. Additionally, incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains into your diet can help support muscle growth and recovery.

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

Potato skins have a lower environmental impact compared to hickory nuts. Potato skins are a byproduct of potato processing and would otherwise be discarded, so utilizing them reduces food waste. Hickory nuts, on the other hand, require resources such as water, land, and energy to grow and harvest. Overall, choosing potato skins over hickory nuts can be a more sustainable choice for the environment.