Comparing Nutrients in 7 ounces Potato Skin VS Green Hot Chili Peppers

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Green Hot Chili Peppers	17%	4%	79%

Macro Nutrients

	Potato Skin	Green Hot Chili Peppers	Recommended Dietary Allowance
Energy	3.97% 115kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.2% 0.21g	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	14.4% 18.8g	130g per day for Men 19-50 years
Sugars	NA	14% 10g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Green Hot Chili Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	2.42% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	42.4% 0.55mg	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	11.4% 45.6μg	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	535% 481mg	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	9.13% 1.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.6% 28.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Green Hot Chili Peppers	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	38.4% 0.35mg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	20.4% 0.47mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Green Hot Chili Peppers per 7 oz

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

Lets compare vitamin content per 7 ounces of Potato Skin vs Green Hot Chili Peppers:

• 7 ounces of Potato Skin have 5 times more Vitamin B5 than Green Hot Chili Peppers.
• While 7 oz of Raw Green Hot Chili Peppers contain more Vitamin A, 4.3 times more Vitamin B1, 2.4 times more Vitamin B2, 1.4 times more Vitamin B9 and 21.3 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Green Hot Chili Peppers provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• 7 ounces of Green Hot Chili Peppers have insufficient amounts of Vitamin B5
• Both Raw Potato Skin as well as Raw Green Hot Chili Peppers have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Green Hot Chili Peppers:

• 7 ounces of Potato Skin have 1.7 times more Calcium, 2.4 times more Copper, 2.7 times more Iron, 2.5 times more Manganese and 1.2 times more Potassium than Green Hot Chili Peppers.
• Both Potato Skin and Green Hot Chili Peppers contain similar levels of Magnesium, Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Green Hot Chili Peppers lack sufficient amounts of Calcium
• Both Raw Potato Skin as well as Raw Green Hot Chili Peppers lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.5 times more Energy, 1.3 times more Carbohydrate, 1.7 times more Fiber and 1.3 times more Protein than Green Hot Chili Peppers.
• 7 ounces of Green Hot Chili Peppers provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Raw Green Hot Chili Peppers provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Potato Skin VS Green Hot Chili Peppers

What are the health benefits of Potato Skin compared to Green Hot Chili Peppers?

Potato skins are a good source of fiber, potassium, and antioxidants, while green hot chili peppers are high in vitamin C and capsaicin, which may have anti-inflammatory properties. Both can be beneficial for health, but it's important to include a variety of fruits and vegetables in your diet for optimal nutrition.

Can I lose weight easier by eating more Potato Skin or Green Hot Chili Peppers?

Both potato skins and green hot chili peppers can be part of a healthy weight loss diet due to their low calorie content and high fiber content. However, green hot chili peppers are lower in calories and higher in metabolism-boosting capsaicin, which may slightly enhance weight loss efforts compared to potato skins. Incorporating a variety of whole plant foods, including both of these options, along with a balanced diet and regular physical activity, is key for successful and sustainable weight loss.

Should I eat more Potato Skin or more Green Hot Chili 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 nutrient-dense foods. Both potato skins and green hot chili peppers offer unique nutritional benefits that can support muscle growth. Potato skins are a good source of potassium, vitamin C, and fiber, while green hot chili peppers provide vitamin C, capsaicin, and antioxidants. To optimize muscle growth, it is recommended to include a balanced intake of protein-rich foods, whole grains, legumes, fruits, vegetables, and healthy fats in your diet.

What is the environmental impact of producing Potato Skin compared to Green Hot Chili Peppers?

Potato skin has a lower environmental impact compared to green hot chili peppers. Potatoes require less water, land, and energy to grow compared to chili peppers. Additionally, potato skins are often consumed as part of the whole potato, reducing food waste. Chili peppers, on the other hand, require more resources to grow and are typically more water-intensive.