Comparing Nutrients in 7 ounces Potato Skin VS Dried Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Dried Red Sweet Peppers	19%	7%	74%

Macro Nutrients

	Potato Skin	Dried Red Sweet Peppers	Recommended Dietary Allowance
Energy	3.97% 115kcal	21.5% 623kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	2.77% 0.89g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	17% 2.9g	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	105% 136g	130g per day for Men 19-50 years
Sugars	NA	112% 81g	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	111% 42.3g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	63.4% 35.5g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Dried Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	852% 7666μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	198% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	183% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	339% 4.4mg	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	114% 454μg	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	4189% 3770mg	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	53% 7.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	189% 227μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Dried Red Sweet Peppers	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	306% 2.76mg	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	258% 20.6mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	89% 373mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	164% 3.76mg	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	93% 649mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	185% 6291mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	13.4% 7.34μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	25.5% 383mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	43.5% 4.8mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Dried Red Sweet Peppers per 7 oz

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

Lets compare vitamin content per 7 ounces of Potato Skin vs Dried Red Sweet Peppers:

• 7 oz of Freeze-dried Red Sweet Peppers contain more Vitamin A, 57.1 times more Vitamin B1, 31.6 times more Vitamin B2, 7.2 times more Vitamin B3, 1.6 times more Vitamin B5, 9.3 times more Vitamin B6, 13.5 times more Vitamin B9 and 166.7 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 Freeze-dried Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Dried Red Sweet Peppers:

• 7 ounces of Potato Skin have 41.6 times more Water than Dried Red Sweet Peppers.
• While 7 oz of Freeze-dried Red Sweet Peppers contain 4.5 times more Calcium, 3.3 times more Copper, 3.2 times more Iron, 8.2 times more Magnesium, 3.2 times more Manganese, 8.6 times more Phosphorus, 7.7 times more Potassium, 12.3 times more Selenium, 19.3 times more Sodium and 6.9 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 Freeze-dried Red Sweet Peppers contain 5.4 times more Energy, 30 times more Fat, 14.5 times more Omega 3, 45.7 times more Omega 6, 5.5 times more Carbohydrate, 8.5 times more Fiber and 7 times more Protein than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Potato Skin VS Dried Red Sweet Peppers

What are the health benefits of Potato Skin compared to Dried Red Sweet Peppers?

Potato skins are a good source of fiber, potassium, and antioxidants, while dried red sweet peppers are rich in vitamin C, vitamin A, and antioxidants. Both can contribute to a healthy diet, but it's important to consume a variety of fruits and vegetables to ensure you're getting a wide range of nutrients.

Can I lose weight easier by eating more Potato Skin or Dried Red Sweet Peppers?

Both potato skins and dried red sweet peppers can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, it's important to focus on overall balanced nutrition and portion control rather than relying solely on specific foods for weight loss. Incorporating a variety of fruits, vegetables, whole grains, legumes, and plant-based proteins into your diet, along with regular physical activity, is key to achieving and maintaining a healthy weight.

Should I eat more Potato Skin or more Dried Red Sweet 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 plant-based protein sources. Both potato skins and dried red sweet peppers are nutritious options, but for muscle building, you may want to prioritize foods higher in protein such as legumes, tofu, tempeh, nuts, and seeds. Incorporating a balanced mix of plant-based proteins along with a variety of fruits, vegetables, whole grains, and healthy fats will support muscle growth and overall health.

What is the environmental impact of producing Potato Skin compared to Dried Red Sweet Peppers?

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