Comparing Nutrients in 7 ounces Potato Skin VS Watermelon Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Watermelon Seed Kernels	19%	71%	10%

Macro Nutrients

	Potato Skin	Watermelon Seed Kernels	Recommended Dietary Allowance
Energy	3.97% 115kcal	38% 1105kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	97% 94g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	60.6% 19.4g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	328% 55.8g	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	23.4% 30.4g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	9.1% 5.1g	100% 56.2g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Watermelon Seed Kernels	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	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	13.6% 0.18mg	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	28.8% 115μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Watermelon Seed Kernels	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	151% 1.36mg	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	181% 14.4mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	243% 1022mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	139% 3.2mg	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	214% 1498mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	38% 1286mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	185% 20.3mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Watermelon Seed Kernels per 7 oz

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

Lets compare vitamin content per 7 ounces of Potato Skin vs Watermelon Seed Kernels:

• 7 ounces of Potato Skin have 2.7 times more Vitamin B6 and more Vitamin C than Watermelon Seed Kernels.
• While 7 oz of Dried Watermelon Seed Kernels contain 9 times more Vitamin B1, 3.8 times more Vitamin B2, 3.4 times more Vitamin B3 and 3.4 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Watermelon Seed Kernels provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Watermelon Seed Kernels have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Dried Watermelon Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Watermelon Seed Kernels:

• 7 ounces of Potato Skin have 16.5 times more Water than Watermelon Seed Kernels.
• While 7 oz of Dried Watermelon Seed Kernels contain 1.8 times more Calcium, 1.6 times more Copper, 2.2 times more Iron, 22.4 times more Magnesium, 2.7 times more Manganese, 19.9 times more Phosphorus, 1.6 times more Potassium, 9.9 times more Sodium and 29.3 times more Zinc than Raw Potato Skin.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Watermelon Seed Kernels contain 9.6 times more Energy, 473.7 times more Fat, 376.1 times more Saturated Fat, 877.9 times more Omega 6 and 11 times more Protein than Raw Potato Skin.
• Both Potato Skin and Watermelon Seed Kernels offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 6

Frequently Asked Questions about Potato Skin VS Watermelon Seed Kernels

What are the health benefits of Potato Skin compared to Watermelon Seed Kernels?

Potato skins are a good source of fiber, vitamins, and minerals, while watermelon seed kernels are rich in protein, healthy fats, and certain minerals. Both can be beneficial for overall health when included in a balanced diet.

Can I lose weight easier by eating more Potato Skin or Watermelon Seed Kernels?

Both potato skins and watermelon seed kernels can be part of a healthy diet, but when it comes to weight loss, it ultimately comes down to overall calorie intake and balance of nutrients. Potato skins are higher in fiber and can help you feel full longer, while watermelon seed kernels are a good source of protein and healthy fats. It's important to focus on a variety of nutrient-dense foods and portion control to support weight loss.

Should I eat more Potato Skin or more Watermelon Seed Kernels to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of protein-rich plant foods. Both potato skins and watermelon seed kernels are nutritious options, but watermelon seed kernels are higher in protein and healthy fats, making them a better choice for muscle building. Incorporating a mix of plant-based protein sources such as legumes, nuts, seeds, and whole grains will support your muscle growth goals.

What is the environmental impact of producing Potato Skin compared to Watermelon Seed Kernels?

Potato skin production generally has a lower environmental impact compared to watermelon seed kernels. Potatoes require less water, land, and resources to grow compared to watermelon seeds. Additionally, potato skins are often a byproduct of potato processing, reducing waste in the food production chain. However, it's important to consider factors such as transportation and processing methods when assessing overall environmental impact.