Comparing Nutrients in 7 ounces Potato Skin VS Shallots

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Shallots	13%	1%	86%

Macro Nutrients

	Potato Skin	Shallots	Recommended Dietary Allowance
Energy	3.97% 115kcal	4.93% 143kcal	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	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.43% 0.073g	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	25.6% 33.3g	130g per day for Men 19-50 years
Sugars	NA	21.5% 15.6g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Shallots	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	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	52.7% 0.68mg	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	17% 67.5μg	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	17.6% 16mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Shallots	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	19.4% 0.17mg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	25% 0.58mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	19.5% 663mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	4.33% 2.4μg	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	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.3% 158g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Shallots per 7 oz

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

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

• 7 ounces of Potato Skin have 1.9 times more Vitamin B2, 5.2 times more Vitamin B3 and 1.4 times more Vitamin C than Shallots.
• While 7 oz of Raw Shallots contain 2.9 times more Vitamin B1, 1.4 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Shallots provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Shallots have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Potato Skin as well as Raw Shallots have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Shallots:

• 7 ounces of Potato Skin have 4.8 times more Copper, 2.7 times more Iron, 2.1 times more Manganese and 1.2 times more Potassium than Shallots.
• While 7 oz of Raw Shallots contain 1.6 times more Phosphorus and 4 times more Selenium than Raw Potato Skin.
• Both Potato Skin and Shallots contain similar levels of Calcium, Magnesium, Zinc and Water per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Shallots contain 1.4 times more Carbohydrate and 1.3 times more Fiber than Raw Potato Skin.
• Both Potato Skin and Shallots offer comparable quantities of Protein per seven ounces.
• Both Raw Potato Skin as well as Raw Shallots provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Potato Skin VS Shallots

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

Potato skins are a good source of fiber, potassium, and antioxidants, which can help support digestive health, lower blood pressure, and reduce inflammation. Shallots, on the other hand, are rich in antioxidants and vitamins like vitamin C and vitamin A, which can boost immunity and promote healthy skin. Both potato skins and shallots offer unique health benefits, so incorporating both into your diet can provide a variety of nutrients.

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

Both potato skins and shallots can be part of a healthy weight loss diet, as they are low in calories and high in fiber. However, for weight loss, it is important to focus on overall calorie intake and balance of nutrients in your diet. Eating a variety of fruits, vegetables, whole grains, and legumes, along with regular physical activity, is key to successful weight loss. Remember to listen to your body's hunger and fullness cues, and consult with a registered dietitian for personalized guidance.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based foods that are rich in protein, vitamins, and minerals. Both potato skins and shallots can be part of a balanced vegan diet, but for muscle gain, you may want to prioritize foods higher in protein such as legumes, tofu, tempeh, nuts, and seeds. Additionally, including a variety of colorful fruits and vegetables will provide essential nutrients for muscle recovery and overall health.

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

Potato skins have a lower environmental impact compared to shallots. Potatoes require less water, land, and energy to grow compared to shallots. Additionally, potato skins are often consumed as part of the whole potato, reducing food waste, whereas shallots are typically peeled before consumption, resulting in more waste.