Comparing Nutrients in 7 ounces Potato Skin VS Sun-dried Chile Peppers

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Sun-dried Chile Peppers	11%	14%	75%

Macro Nutrients

	Potato Skin	Sun-dried Chile Peppers	Recommended Dietary Allowance
Energy	3.97% 115kcal	22% 643kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	5.04% 1.6g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	35.7% 6.06g	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	107% 139g	130g per day for Men 19-50 years
Sugars	NA	112% 81.5g	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	150% 57g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Sun-dried Chile Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	292% 2627μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	184% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	108% 17.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	124% 1.6mg	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	25.3% 101μg	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	69.2% 62.3mg	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	41.5% 6.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	179% 215μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Sun-dried Chile Peppers	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	50.3% 0.45mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	41.6% 175mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	71% 1.63mg	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	45% 316mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	109% 3711mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	12% 181mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Sun-dried Chile Peppers per 7 oz

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

Lets compare vitamin content per 7 ounces of Potato Skin vs Sun-dried Chile Peppers:

• 7 oz of Sun-dried Hot Chile Peppers contain more Vitamin A, 3.9 times more Vitamin B1, 31.7 times more Vitamin B2, 8.4 times more Vitamin B3, 3.2 times more Vitamin B5, 3.4 times more Vitamin B6, 3 times more Vitamin B9 and 2.8 times more Vitamin C than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Potato Skin as well as Sun-dried Hot Chile Peppers have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Sun-dried Chile Peppers:

• 7 ounces of Potato Skin have 1.9 times more Copper and 11.6 times more Water than Sun-dried Chile Peppers.
• While 7 oz of Sun-dried Hot Chile Peppers contain 1.5 times more Calcium, 1.9 times more Iron, 3.8 times more Magnesium, 1.4 times more Manganese, 4.2 times more Phosphorus, 4.5 times more Potassium, 11.7 times more Selenium, 9.1 times more Sodium and 2.9 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 Sun-dried Hot Chile Peppers contain 5.6 times more Energy, 58.1 times more Fat, 31.3 times more Saturated Fat, 95.5 times more Omega 6, 5.6 times more Carbohydrate, 11.5 times more Fiber and 4.1 times more Protein than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 6
• Both Raw Potato Skin as well as Sun-dried Hot Chile Peppers provide inadequate amounts of Omega 3 in seven ounces.

Frequently Asked Questions about Potato Skin VS Sun-dried Chile Peppers

What are the health benefits of Potato Skin compared to Sun-dried Chile Peppers?

Potato skins are a good source of fiber, potassium, and vitamin C, while sun-dried chile peppers are rich in antioxidants like capsaicin. Both can provide health benefits, but potato skins may be more versatile in terms of incorporating them into a balanced vegan diet.

Can I lose weight easier by eating more Potato Skin or Sun-dried Chile Peppers?

Both potato skins and sun-dried chile peppers can be healthy additions to a weight loss diet due to their high fiber content and low calorie density. However, for weight loss, it is important to focus on overall calorie intake and a balanced diet that includes a variety of nutrient-dense foods such as fruits, vegetables, whole grains, legumes, and lean proteins. Incorporating a mix of different foods and focusing on portion control is key for successful weight loss.

Should I eat more Potato Skin or more Sun-dried Chile Peppers to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of protein-rich plant foods. Both potato skins and sun-dried chile peppers are nutritious options, but potato skins are a better choice for muscle building as they are a good source of carbohydrates, fiber, and essential nutrients like potassium and vitamin C. However, for optimal muscle growth, it is recommended to include a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains in your diet.

What is the environmental impact of producing Potato Skin compared to Sun-dried Chile Peppers?

Potato skins have a lower environmental impact compared to sun-dried chile peppers. Potatoes require less water, land, and energy to produce, making them a more sustainable option. Additionally, potato skins are often a byproduct of potato processing, reducing waste in the food production chain.