Comparing Nutrients in 7 ounces Potato Skin VS Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Pumpkin	13%	3%	84%

Macro Nutrients

	Potato Skin	Pumpkin	Recommended Dietary Allowance
Energy	3.97% 115kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.023% 0.004g	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	9.92% 13g	130g per day for Men 19-50 years
Sugars	NA	7.55% 5.48g	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	2.6% 0.99g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Pumpkin	Recommended Dietary Allowance
Vitamin A	0% 0μg	94% 845μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	9.3% 0.12mg	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	7.94% 31.8μg	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	20% 18mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Pumpkin	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	28% 0.25mg	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	20% 1.6mg	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	10.8% 0.25mg	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	12.5% 87.3mg	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	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Pumpkin per 7 oz

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

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

• 7 ounces of Potato Skin have 1.7 times more Vitamin B3, 3.9 times more Vitamin B6 and 1.3 times more Vitamin C than Pumpkin.
• While 7 oz of Raw Pumpkin contain more Vitamin A, 2.4 times more Vitamin B1 and 2.9 times more Vitamin B2 than Raw Potato Skin.
• Both Potato Skin and Pumpkin provide similar amounts of Vitamin B5 and Vitamin B9 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 Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Pumpkin:

• 7 ounces of Potato Skin have 1.4 times more Calcium, 3.3 times more Copper, 4.1 times more Iron, 1.9 times more Magnesium, 4.8 times more Manganese and 1.2 times more Potassium than Pumpkin.
• Both Potato Skin and Pumpkin contain similar levels of Phosphorus, Zinc and Water per seven ounces.
• Both Raw Potato Skin as well as Raw Pumpkin 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, 1.9 times more Carbohydrate, 5 times more Fiber and 2.6 times more Protein than Pumpkin.
• 7 ounces of Pumpkin provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Potato Skin as well as Raw Pumpkin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Potato Skin VS Pumpkin

What are the health benefits of Potato Skin compared to Pumpkin?

Both potato skins and pumpkin are nutritious sources of fiber, vitamins, and minerals. Potato skins are a good source of potassium, vitamin C, and fiber, while pumpkin is rich in beta-carotene, vitamin A, and fiber. Including a variety of colorful fruits and vegetables in your diet is important for overall health and well-being.

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

Both potato skin and pumpkin can be part of a healthy weight loss diet as they are low in calories and high in fiber, which can help you feel full and satisfied. However, it ultimately depends on how you prepare and consume them. Baked or roasted potato skins with minimal added oil can be a nutritious option, while pumpkin can be a great addition to soups, stews, or smoothies. Remember to focus on overall balanced meals and portion control for effective weight loss.

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

Both potato skin and pumpkin can be beneficial for gaining muscle while training consistently. Potato skin is a good source of potassium, vitamin C, and fiber, while pumpkin is rich in vitamin A, vitamin C, and antioxidants. To support muscle growth, it's important to consume a variety of nutrient-dense foods, including a mix of carbohydrates, proteins, and healthy fats. Incorporating both potato skin and pumpkin into your diet can provide a range of essential nutrients that support muscle recovery and growth.

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

Both potato skin and pumpkin have a relatively low environmental impact compared to animal products. However, pumpkins tend to require more water and space to grow compared to potatoes. Both are great sources of nutrients and can be part of a sustainable plant-based diet.