Comparing Nutrients in 7 ounces Potato Skin VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Walnuts	9%	84%	7%

Macro Nutrients

	Potato Skin	Walnuts	Recommended Dietary Allowance
Energy	3.97% 115kcal	44.8% 1298kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	133% 129g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	38% 12g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1126% 18g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	445% 75.6g	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	21% 27.2g	130g per day for Men 19-50 years
Sugars	NA	7.14% 5.18g	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	0.25% 0.18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 4.82g	g per day for Men 19-50 years
Fiber	13% 4.96g	35% 13.3g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	54% 30.2g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Walnuts	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	56.4% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	114% 34.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.43% 33.7μg	48.6% 194μg	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	2.87% 2.58mg	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	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Walnuts	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	350% 3.15mg	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	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	295% 6.77mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	93% 41.7μg	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	98% 687mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	17.7% 9.72μg	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	55.7% 6.13mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.22% 8.08g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Walnuts per 7 oz

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

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

• 7 ounces of Potato Skin have 8.8 times more Vitamin C than Walnuts.
• While 7 oz of English Walnuts contain 16.2 times more Vitamin B1, 3.9 times more Vitamin B2, 1.9 times more Vitamin B5, 2.2 times more Vitamin B6 and 5.8 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Walnuts provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Walnuts have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Walnuts:

• 7 ounces of Potato Skin have 20.5 times more Water than Walnuts.
• While 7 oz of English Walnuts contain 3.3 times more Calcium, 3.7 times more Copper, 6.9 times more Magnesium, 5.7 times more Manganese, 9.1 times more Phosphorus, 16.3 times more Selenium and 8.8 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Walnuts contain similar levels of Iron and Potassium per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of English Walnuts contain 11.3 times more Energy, 652.1 times more Fat, 235.6 times more Saturated Fat, 908 times more Omega 3, 1190.4 times more Omega 6, 2.7 times more Fiber and 5.9 times more Protein than Raw Potato Skin.
• Both Potato Skin and Walnuts 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 Walnuts

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

Potato skins are a good source of fiber, vitamins, and minerals, while walnuts are high in heart-healthy fats, protein, and antioxidants. Both can be beneficial for overall health when included in a balanced diet.

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

Both potato skins and walnuts can be part of a healthy weight loss diet, but walnuts are generally a better choice for weight loss. Walnuts are high in healthy fats, protein, and fiber, which can help keep you feeling full and satisfied, making it easier to consume fewer calories overall. Additionally, walnuts are a good source of omega-3 fatty acids, which have been linked to weight loss and improved metabolism. Potato skins can be a healthy choice as well, but they are higher in carbohydrates and lower in protein and healthy fats compared to walnuts. 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 Walnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is recommended to include both potato skin and walnuts in your diet. Potato skin is a good source of carbohydrates for energy, while walnuts are rich in protein and healthy fats which are essential for muscle growth and repair. Be sure to also include a variety of other plant-based protein sources such as legumes, tofu, and quinoa to support muscle development.

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

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