Comparing Nutrients in 7 ounces Potato Skin VS Frozen Summer Squash, Zucchini, Includes Skin

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%

Macro Nutrients

	Potato Skin	Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Energy	3.97% 115kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.27% 0.26g	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	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.25% 0.042g	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	5.46% 7.1g	130g per day for Men 19-50 years
Sugars	NA	4.7% 3.4g	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	6.8% 2.58g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	5.37% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	7.63% 0.099mg	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	4.96% 20μg	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	11.7% 10.5mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	11% 0.099mg	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	12.7% 1mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	21% 0.48mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.47% 165g	5.08% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Frozen Summer Squash, Zucchini, Includes Skin per 7 oz

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

Lets compare vitamin content per 7 ounces of Potato Skin vs Frozen Summer Squash, Zucchini, Includes Skin:

• 7 ounces of Potato Skin have 2.4 times more Vitamin B3, 4.8 times more Vitamin B6, 1.7 times more Vitamin B9 and 2.2 times more Vitamin C than Frozen Summer Squash, Zucchini, Includes Skin.
• While 7 oz of Frozen Summer Squash, Zucchini, Includes Skin, Unprepared contain 2.3 times more Vitamin B1 than Raw Potato Skin.
• Both Potato Skin and Frozen Summer Squash, Zucchini, Includes Skin provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Frozen Summer Squash, Zucchini, Includes Skin, 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 Summer Squash, Zucchini, Includes Skin:

• 7 ounces of Potato Skin have 1.7 times more Calcium, 8.5 times more Copper, 6.4 times more Iron, 1.8 times more Magnesium, 2.5 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Potassium and 1.7 times more Zinc than Frozen Summer Squash, Zucchini, Includes Skin.
• Both Potato Skin and Frozen Summer Squash, Zucchini, Includes Skin contain similar levels of Water per seven ounces.
• 7 ounces of Frozen Summer Squash, Zucchini, Includes Skin lack sufficient amounts of Calcium and Zinc
• Both Raw Potato Skin as well as Frozen Summer Squash, Zucchini, Includes Skin, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 3.4 times more Energy, 3.5 times more Carbohydrate, 1.9 times more Fiber and 2.2 times more Protein than Frozen Summer Squash, Zucchini, Includes Skin.
• While 7 oz of Frozen Summer Squash, Zucchini, Includes Skin, Unprepared contain 3.5 times more Omega 3 than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• 7 ounces of Frozen Summer Squash, Zucchini, Includes Skin provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Frozen Summer Squash, Zucchini, Includes Skin, Unprepared provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Potato Skin VS Frozen Summer Squash, Zucchini, Includes Skin

What are the health benefits of Potato Skin compared to Frozen Summer Squash, Zucchini, Includes Skin?

Potato skins are a good source of fiber, potassium, and antioxidants, while summer squash and zucchini with skin are rich in vitamins C and A, as well as fiber. Both options offer health benefits, so it's great to include a variety of vegetables in your diet for optimal nutrition.

Can I lose weight easier by eating more Potato Skin or Frozen Summer Squash, Zucchini, Includes Skin?

Both potato skin and summer squash are healthy options for weight loss as they are low in calories and high in fiber, which can help you feel full and satisfied. However, it's important to focus on overall balanced nutrition and portion control for weight loss. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins into your diet will provide you with essential nutrients while supporting your weight loss goals.

Should I eat more Potato Skin or more Frozen Summer Squash, Zucchini, Includes Skin to gain more muscles while training consistently?

To gain more muscles while training consistently, it's important to focus on consuming a variety of plant-based protein sources. Both potato skin and summer squash with skin can be part of a balanced vegan diet, but for muscle gain, consider incorporating protein-rich foods like legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds. Additionally, ensure you are meeting your overall calorie and macronutrient needs to support muscle growth.

What is the environmental impact of producing Potato Skin compared to Frozen Summer Squash, Zucchini, Includes Skin?

Both potato skins and summer squash/zucchini have relatively low environmental impacts compared to animal-based foods. However, in general, producing summer squash/zucchini may have a slightly lower environmental impact compared to potato skins due to factors such as water usage, land use, and greenhouse gas emissions. It's important to consider the overall sustainability of your diet by incorporating a variety of plant-based foods and minimizing food waste.