Comparing Nutrients in 7 ounces Potato Skin VS Zucchini Summer Squash with Skin

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Zucchini Summer Squash with Skin	24%	14%	62%

Macro Nutrients

	Potato Skin	Zucchini Summer Squash with 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	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	7.57% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.35% 0.06g	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	4.75% 6.17g	130g per day for Men 19-50 years
Sugars	NA	6.84% 4.96g	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	3.78% 2.74g	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	% 2.12g	g per day for Men 19-50 years
Sucrose	NA	% 0.099g	g per day for Men 19-50 years
Fiber	13% 4.96g	5.22% 2g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Zucchini Summer Squash with 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	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	5.6% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	8.1% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	25% 0.32mg	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	12% 47.6μg	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	39.5% 35.5mg	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	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	11.7% 0.11mg	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	9.18% 0.73mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	15.3% 0.35mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	15.2% 518mg	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	1.06% 16mg	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	5.1% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Zucchini Summer Squash with Skin per 7 oz

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

Lets compare vitamin content per 7 ounces of Potato Skin vs Zucchini Summer Squash with Skin:

• 7 ounces of Potato Skin have 2.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.5 times more Vitamin B6 than Zucchini Summer Squash with Skin.
• While 7 oz of Raw Zucchini Summer Squash with Skin contain 2.1 times more Vitamin B1, 2.5 times more Vitamin B2, 1.4 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Zucchini Summer Squash with Skin:

• 7 ounces of Potato Skin have 1.9 times more Calcium, 8 times more Copper, 8.8 times more Iron, 1.3 times more Magnesium, 3.4 times more Manganese and 1.6 times more Potassium than Zucchini Summer Squash with Skin.
• Both Potato Skin and Zucchini Summer Squash with Skin contain similar levels of Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Zucchini Summer Squash with Skin lack sufficient amounts of Calcium
• Both Raw Potato Skin as well as Raw Zucchini Summer Squash with Skin 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, 4 times more Carbohydrate, 2.5 times more Fiber and 2.1 times more Protein than Zucchini Summer Squash with Skin.
• While 7 oz of Raw Zucchini Summer Squash with Skin contain 6.1 times more Omega 3 than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• 7 ounces of Zucchini Summer Squash with Skin provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Raw Zucchini Summer Squash with Skin provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Potato Skin VS Zucchini Summer Squash with Skin

What are the health benefits of Potato Skin compared to Zucchini Summer Squash with Skin?

Both potato skin and zucchini summer squash skin are nutritious and rich in fiber, vitamins, and minerals. Potato skin is a good source of potassium, vitamin C, and fiber, while zucchini summer squash skin is high in vitamin C, vitamin A, and antioxidants. Including both in your diet can help support overall health and provide a variety of nutrients.

Can I lose weight easier by eating more Potato Skin or Zucchini Summer Squash with Skin?

Both potato skin and zucchini summer squash with skin can be healthy choices for weight loss as they are low in calories and high in fiber, which can help you feel full and satisfied. However, zucchini summer squash with skin is lower in calories and carbohydrates compared to potato skin, making it a better choice for weight loss. Additionally, zucchini summer squash is a good source of vitamins and minerals, while potato skin is higher in starch and may lead to a higher calorie intake. Ultimately, incorporating a variety of fruits and vegetables into your diet, including zucchini summer squash with skin, can support weight loss and overall health.

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

Both potato skin and zucchini summer squash with skin are nutritious choices that can support muscle gain when consumed as part of a balanced diet. However, for muscle building, it is important to focus on consuming a variety of protein-rich foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Additionally, incorporating a mix of colorful fruits and vegetables can provide essential vitamins, minerals, and antioxidants to support overall health and muscle recovery.

What is the environmental impact of producing Potato Skin compared to Zucchini Summer Squash with Skin?

Both potato skin and zucchini summer squash with skin have a lower environmental impact compared to their peeled counterparts. Potato skin is rich in fiber, vitamins, and minerals, and by consuming the skin, you reduce food waste and the resources required for peeling. Zucchini summer squash with skin also provides additional nutrients and fiber, and by consuming the skin, you reduce waste and the environmental impact of production. Overall, choosing to consume the skin of both potatoes and zucchini summer squash can help minimize food waste and support sustainable food practices.