Comparing Nutrients in 7 ounces Potato Skin VS Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Red Sweet Peppers	13%	9%	78%

Macro Nutrients

	Potato Skin	Red Sweet Peppers	Recommended Dietary Allowance
Energy	3.97% 115kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.61% 0.6g	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	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.17% 0.2g	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	9.2% 12g	130g per day for Men 19-50 years
Sugars	NA	11.5% 8.33g	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	6.2% 4.5g	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	% 3.85g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13% 4.96g	11% 4.17g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.6% 312μg	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	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	44.4% 0.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.82% 0.85μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.43% 33.7μg	23% 91μg	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	282% 253mg	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	21% 3.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.1% 9.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Red Sweet Peppers	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	3.75% 0.034mg	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	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	9.66% 0.22mg	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	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.95% 183g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of 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 Red Sweet Peppers:

• 7 oz of Raw Red Sweet Peppers contain more Vitamin A, 2.6 times more Vitamin B1, 2.2 times more Vitamin B2, 2.7 times more Vitamin B9 and 11.2 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Red Sweet Peppers provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Potato Skin as well as Raw Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Potato Skin have 4.3 times more Calcium, 24.9 times more Copper, 7.5 times more Iron, 1.9 times more Magnesium, 5.4 times more Manganese, 1.5 times more Phosphorus, 2 times more Potassium and 1.4 times more Zinc than Red Sweet Peppers.
• Both Potato Skin and Red Sweet Peppers contain similar levels of Water per seven ounces.
• 7 ounces of Red Sweet Peppers lack sufficient amounts of Calcium and Copper
• Both Raw Potato Skin as well as Raw Red Sweet Peppers lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 2.2 times more Energy, 2.1 times more Carbohydrate and 2.6 times more Protein than Red Sweet Peppers.
• While 7 oz of Raw Red Sweet Peppers contain 5.6 times more Omega 3 than Raw Potato Skin.
• Both Potato Skin and Red Sweet Peppers offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• 7 ounces of Red Sweet Peppers provide inadequate amounts of Energy and Protein
• Both Raw Potato Skin as well as Raw Red Sweet Peppers provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Potato Skin VS Red Sweet Peppers

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

Potato skins are a good source of fiber, potassium, and vitamin C, while red sweet peppers are high in vitamin C, vitamin A, and antioxidants. Both can contribute to a healthy diet, but potato skins may offer more fiber and potassium compared to red sweet peppers.

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

Both potato skins and red sweet peppers can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, red sweet peppers are lower in calories and higher in vitamin C compared to potato skins. Including a variety of colorful vegetables in your diet, such as red sweet peppers, can help you feel full and satisfied while consuming fewer calories, which may aid in weight loss.

Should I eat more Potato Skin or more Red Sweet Peppers to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of nutrient-dense foods. Both potato skins and red sweet peppers offer different benefits. Potato skins are a good source of potassium, vitamin C, and fiber, while red sweet peppers are rich in vitamin C and antioxidants. For muscle gain, focus on consuming a balanced diet that includes a variety of plant-based protein sources such as legumes, tofu, tempeh, and whole grains, along with a mix of colorful fruits and vegetables for overall health and recovery.

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

Potato skins have a lower environmental impact compared to red sweet peppers. Potatoes require less water, fertilizer, and pesticides to grow, making them a more sustainable option. Additionally, potatoes have a higher yield per acre compared to peppers, further reducing their environmental footprint.