Comparing Nutrients in 7 ounces Potato Skin VS Serrano Peppers

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Serrano Peppers	18%	10%	72%

Macro Nutrients

	Potato Skin	Serrano Peppers	Recommended Dietary Allowance
Energy	3.97% 115kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	2.52% 0.43g	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	10.2% 13.3g	130g per day for Men 19-50 years
Sugars	NA	10.5% 7.6g	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	19.3% 7.34g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	6.17% 3.45g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Serrano Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.4% 93μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	77% 1mg	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	99% 89mg	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	19.5% 23.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Serrano Peppers	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	28.4% 0.26mg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	16% 0.37mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	18% 605mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Serrano Peppers per 7 oz

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

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

• 7 ounces of Potato Skin have 1.5 times more Vitamin B5 than Serrano Peppers.
• While 7 oz of Raw Serrano Peppers contain more Vitamin A, 2.6 times more Vitamin B1, 2.1 times more Vitamin B2, 1.5 times more Vitamin B3, 2.1 times more Vitamin B6, 1.4 times more Vitamin B9 and 3.9 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 Raw Serrano Peppers have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Serrano Peppers:

• 7 ounces of Potato Skin have 2.7 times more Calcium, 3.3 times more Copper, 3.8 times more Iron, 3.2 times more Manganese, 1.4 times more Potassium and 1.3 times more Zinc than Serrano Peppers.
• Both Potato Skin and Serrano Peppers contain similar levels of Magnesium, Phosphorus and Water per seven ounces.
• 7 ounces of Serrano Peppers lack sufficient amounts of Calcium
• Both Raw Potato Skin as well as Raw Serrano Peppers lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.8 times more Energy, 1.9 times more Carbohydrate and 1.5 times more Protein than Serrano Peppers.
• While 7 oz of Raw Serrano Peppers contain 1.5 times more Fiber than Raw Potato Skin.
• 7 ounces of Serrano Peppers provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Raw Serrano Peppers provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Potato Skin VS Serrano Peppers

What are the health benefits of Potato Skin compared to Serrano Peppers?

Potato skins are a good source of fiber, potassium, and antioxidants, while serrano peppers are high in vitamin C and capsaicin, a compound that may have anti-inflammatory and metabolism-boosting effects. Both can be beneficial for overall health when included in a balanced vegan diet.

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

Both potato skins and serrano peppers can be part of a healthy weight loss diet, but they work in different ways. Potato skins are high in fiber, which can help you feel full and satisfied, potentially leading to consuming fewer calories overall. Serrano peppers contain capsaicin, a compound that may boost metabolism and increase calorie burning. Ultimately, weight loss is achieved by creating a calorie deficit, so incorporating a variety of nutrient-dense foods like potato skins and serrano peppers, along with a balanced diet and regular physical activity, can support your weight loss goals.

Should I eat more Potato Skin or more Serrano 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 serrano peppers offer unique benefits. Potato skins are a good source of potassium, vitamin C, and fiber, while serrano peppers are rich in vitamin C and capsaicin, which may help with metabolism. Including a mix of both in your diet can help support muscle growth and overall health.

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

Potato skins have a lower environmental impact compared to Serrano peppers because potatoes require less water, land, and energy to grow. Additionally, potatoes have a higher yield per acre compared to peppers, making them a more sustainable option.