Comparing Nutrients in 7 ounces Potato Skin VS Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Frozen Potato Puffs	4%	42%	54%

Macro Nutrients

	Potato Skin	Frozen Potato Puffs	Recommended Dietary Allowance
Energy	3.97% 115kcal	12% 353kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	18% 17.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	34% 5.76g	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	38% 49.2g	130g per day for Men 19-50 years
Sugars	NA	0.77% 0.56g	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	0% 0g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.26g	g per day for Men 19-50 years
Fiber	13% 4.96g	12% 4.56g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	29.6% 0.38mg	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	8.43% 33.7μg	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	15.2% 13.7mg	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	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	16.5% 0.15mg	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	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	9.58% 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	18% 127mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	56.6% 849mg	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	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Frozen Potato Puffs per 7 oz

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

Lets compare vitamin content per 7 ounces of Potato Skin vs Frozen Potato Puffs:

• 7 ounces of Potato Skin have 1.2 times more Vitamin B6 and 1.7 times more Vitamin C than Frozen Potato Puffs.
• While 7 oz of Frozen Potato Puffs, Unprepared contain 8.8 times more Vitamin B1, 1.6 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.9 times more Vitamin B5 than Raw Potato Skin.
• Both Potato Skin and Frozen Potato Puffs provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Frozen Potato Puffs:

• 7 ounces of Potato Skin have 2.3 times more Calcium, 5.6 times more Copper, 6.9 times more Iron, 1.4 times more Magnesium, 5.4 times more Manganese, 1.7 times more Potassium, 1.3 times more Zinc and 1.3 times more Water than Frozen Potato Puffs.
• While 7 oz of Frozen Potato Puffs, Unprepared contain 1.7 times more Phosphorus and 42.8 times more Sodium than Raw Potato Skin.
• 7 ounces of Frozen Potato Puffs lack sufficient amounts of Calcium
• Both Raw Potato Skin as well as Frozen Potato Puffs, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.3 times more Protein than Frozen Potato Puffs.
• While 7 oz of Frozen Potato Puffs, Unprepared contain 3.1 times more Energy, 87.1 times more Fat, 54.5 times more Saturated Fat, 23.2 times more Omega 3, 90.7 times more Omega 6 and 2 times more Carbohydrate than Raw Potato Skin.
• Both Potato Skin and Frozen Potato Puffs offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Potato Skin VS Frozen Potato Puffs

What are the health benefits of Potato Skin compared to Frozen Potato Puffs?

Potato skins are a good source of fiber, vitamins, and minerals, while frozen potato puffs are typically high in unhealthy fats and sodium. Opting for potato skins can provide more nutrients and support digestive health compared to processed frozen potato products.

Can I lose weight easier by eating more Potato Skin or Frozen Potato Puffs?

Eating more potato skins would be a better choice for weight loss compared to frozen potato puffs. Potato skins are higher in fiber and nutrients, which can help you feel fuller for longer and support your weight loss goals. Additionally, potato skins are a whole food option, while frozen potato puffs may contain added oils and preservatives that can hinder weight loss efforts.

Should I eat more Potato Skin or more Frozen Potato Puffs to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming whole, nutrient-dense foods. In this case, eating more potato skin would be the better choice as it is rich in fiber, vitamins, and minerals that can support muscle growth and overall health. Frozen potato puffs, on the other hand, are often processed and may contain added oils and preservatives that are not as beneficial for muscle building.

What is the environmental impact of producing Potato Skin compared to Frozen Potato Puffs?

Producing potato skins typically has a lower environmental impact compared to frozen potato puffs. Potato skins require less processing and packaging, resulting in lower energy consumption and fewer greenhouse gas emissions. Additionally, potato skins are a whole food that retains more nutrients and fiber compared to processed potato puffs, making them a more sustainable and nutritious choice.