Comparing Nutrients in 7 ounces Potato Skin VS Rutabagas

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Rutabagas	11%	4%	85%

Macro Nutrients

	Potato Skin	Rutabagas	Recommended Dietary Allowance
Energy	3.97% 115kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.41% 0.069g	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	13% 17g	130g per day for Men 19-50 years
Sugars	NA	12.2% 8.85g	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	4.4% 3.2g	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	% 4.56g	g per day for Men 19-50 years
Sucrose	NA	% 1.05g	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	3.83% 2.14g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Rutabagas	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	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	6.35% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	15.3% 0.2mg	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	10.4% 41.7μg	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	55% 49.6mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Rutabagas	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	7.06% 0.064mg	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% 0.87mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	11.3% 0.26mg	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	15% 105mg	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	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Rutabagas per 7 oz

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

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

• 7 ounces of Potato Skin have 1.5 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.4 times more Vitamin B6 than Rutabagas.
• While 7 oz of Raw Rutabagas contain 4.3 times more Vitamin B1 and 2.2 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Rutabagas provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Raw Rutabagas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Rutabagas:

• 7 ounces of Potato Skin have 13.2 times more Copper, 7.4 times more Iron, 4.6 times more Manganese, 1.4 times more Potassium and 1.5 times more Zinc than Rutabagas.
• While 7 oz of Raw Rutabagas contain 1.4 times more Calcium and 1.4 times more Phosphorus than Raw Potato Skin.
• Both Potato Skin and Rutabagas contain similar levels of Magnesium and Water per seven ounces.
• Both Raw Potato Skin as well as Raw Rutabagas lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.6 times more Energy, 1.4 times more Carbohydrate and 2.4 times more Protein than Rutabagas.
• While 7 oz of Raw Rutabagas contain 5.3 times more Omega 3 than Raw Potato Skin.
• Both Potato Skin and Rutabagas offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• 7 ounces of Rutabagas provide inadequate amounts of Energy and Protein
• Both Raw Potato Skin as well as Raw Rutabagas provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Potato Skin VS Rutabagas

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

Potato skins are a good source of fiber, potassium, and antioxidants, while rutabagas are rich in vitamin C, fiber, and potassium. Both are nutritious options, but potato skins may have a slight edge in terms of antioxidant content.

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

Both potato skins and rutabagas 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, rutabagas are lower in calories and carbohydrates compared to potato skins, making them a slightly better choice for weight loss. Additionally, rutabagas are a good source of vitamin C, potassium, and fiber, which can support overall health and weight management.

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

Both potato skin and rutabagas are nutritious options for building muscle while training consistently. Potato skin is a good source of fiber, vitamins, and minerals, while rutabagas are rich in vitamin C, fiber, and potassium. To maximize muscle gain, it's important to focus on a well-rounded diet that includes a variety of nutrient-dense foods, including a mix of carbohydrates, proteins, and healthy fats. Incorporating both potato skin and rutabagas into your meals can help provide the necessary nutrients for muscle growth and overall health.

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

Potato skins have a lower environmental impact compared to rutabagas. Potatoes require less water, land, and energy to grow, making them a more sustainable choice. Additionally, potato skins are rich in nutrients and can be a versatile ingredient in plant-based diets.