Comparing Nutrients in 7 ounces Potato Skin VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Potato Skin	Pine Nuts	Recommended Dietary Allowance
Energy	3.97% 115kcal	46% 1336kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	140% 136g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	30.4% 9.72g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	387% 65.8g	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	20% 26g	130g per day for Men 19-50 years
Sugars	NA	9.83% 7.12g	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	% 6.85g	g per day for Men 19-50 years
Fiber	13% 4.96g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Pine Nuts	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	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	85.3% 25.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.43% 33.7μg	17% 67.5μg	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	1.76% 1.6mg	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	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	89% 107μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Pine Nuts	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	292% 2.63mg	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	137% 11mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	759% 17.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	14.5% 6.5μg	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	163% 1141mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	35% 1185mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	116% 12.8mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.12% 4.52g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Pine Nuts per 7 oz

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

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

• 7 ounces of Potato Skin have 2.5 times more Vitamin B6 and 14.3 times more Vitamin C than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 17.3 times more Vitamin B1, 6 times more Vitamin B2, 4.2 times more Vitamin B3 and 2 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Pine Nuts provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Pine Nuts have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Pine Nuts:

• 7 ounces of Potato Skin have 1.9 times more Calcium and 36.5 times more Water than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 3.1 times more Copper, 1.7 times more Iron, 10.9 times more Magnesium, 14.6 times more Manganese, 15.1 times more Phosphorus, 1.4 times more Potassium and 18.4 times more Zinc than Raw Potato Skin.
• 7 ounces of Pine Nuts lack sufficient amounts of Calcium
• Both Raw Potato Skin as well as Dried Pine Nuts lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Pine Nuts contain 11.6 times more Energy, 683.7 times more Fat, 188.4 times more Saturated Fat, 16.4 times more Omega 3, 1035.9 times more Omega 6, 1.5 times more Fiber and 5.3 times more Protein than Raw Potato Skin.
• Both Potato Skin and Pine Nuts offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Potato Skin VS Pine Nuts

What are the health benefits of Potato Skin compared to Pine Nuts?

Potato skin is a good source of fiber, vitamins, and minerals, while pine nuts are rich in healthy fats, protein, and antioxidants. Both can be part of a balanced vegan diet, with potato skin providing more fiber and nutrients, and pine nuts offering heart-healthy fats and protein.

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

Both potato skins and pine nuts can be part of a healthy weight loss diet when consumed in moderation. However, pine nuts are higher in healthy fats and protein, which can help keep you feeling full and satisfied, making it easier to control your appetite and potentially aid in weight loss. Additionally, pine nuts are a good source of nutrients like magnesium and zinc, which are important for overall health.

Should I eat more Potato Skin or more Pine Nuts 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 pine nuts can contribute to muscle growth, but pine nuts are a better source of protein and healthy fats. Including a variety of plant-based proteins such as legumes, nuts, seeds, and whole grains in your diet can help support muscle growth and recovery.

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

Potato skins have a lower environmental impact compared to pine nuts. Potato skins are a byproduct of potato processing and are typically considered waste, so utilizing them reduces food waste. Pine nuts, on the other hand, require specific growing conditions, long maturation periods, and are often harvested in environmentally sensitive areas, leading to higher resource consumption and potential habitat destruction.