Comparing Nutrients in 7 ounces Potato Skin VS Sweet Potato Leaves

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Sweet Potato Leaves	20%	9%	71%

Macro Nutrients

	Potato Skin	Sweet Potato Leaves	Recommended Dietary Allowance
Energy	3.97% 115kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	2.24% 0.38g	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	13.5% 17.5g	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	27.7% 10.5g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	8.82% 4.94g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	41.7% 375μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	52.7% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	29% 0.38mg	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	NA	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	24.3% 22mg	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	500% 600μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	NA	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	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	NA	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	23% 161mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	29.7% 1008mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	NA	11mg per day for Men 19-50 years
Water	4.47% 165g	4.66% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Sweet Potato Leaves per 7 oz

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

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

• 7 ounces of Potato Skin have 1.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Sweet Potato Leaves.
• While 7 oz of Raw Sweet Potato Leaves contain more Vitamin A, 7.4 times more Vitamin B1 and 9.1 times more Vitamin B2 than Raw Potato Skin.
• Both Potato Skin and Sweet Potato Leaves provide similar amounts of Vitamin B3 and Vitamin C per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Potato Skin as well as Raw Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Sweet Potato Leaves:

• 7 ounces of Potato Skin have 3.3 times more Iron than Sweet Potato Leaves.
• While 7 oz of Raw Sweet Potato Leaves contain 2.6 times more Calcium, 3 times more Magnesium and 2.1 times more Phosphorus than Raw Potato Skin.
• Both Potato Skin and Sweet Potato Leaves contain similar levels of Potassium and Water per seven ounces.
• Both Raw Potato Skin as well as Raw Sweet Potato Leaves lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.4 times more Energy and 1.4 times more Carbohydrate than Sweet Potato Leaves.
• While 7 oz of Raw Sweet Potato Leaves contain 3.6 times more Omega 3 and 2.1 times more Fiber than Raw Potato Skin.
• Both Potato Skin and Sweet Potato Leaves offer comparable quantities of Protein per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• 7 ounces of Sweet Potato Leaves provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Raw Sweet Potato Leaves provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Potato Skin VS Sweet Potato Leaves

What are the health benefits of Potato Skin compared to Sweet Potato Leaves?

Both potato skins and sweet potato leaves are nutritious plant-based foods. Potato skins are a good source of fiber, potassium, and vitamin C, while sweet potato leaves are rich in vitamins A, C, and K, as well as minerals like iron and calcium. Both can contribute to a well-rounded vegan diet, but sweet potato leaves may offer more antioxidant and anti-inflammatory properties due to their higher nutrient content. Incorporating both into your diet can provide a variety of health benefits.

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

Both potato skins and sweet potato leaves can be nutritious additions to a weight loss diet, but they should not be relied upon as the sole factor for weight loss. For weight loss, it is important to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, legumes, and plant-based proteins. Additionally, incorporating regular physical activity and managing portion sizes are key components of a successful weight loss plan.

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

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Both potato skin and sweet potato leaves are nutritious options, but sweet potato leaves are higher in protein and other essential nutrients such as vitamins A and C. Therefore, incorporating more sweet potato leaves into your diet may be beneficial for muscle growth.

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

Both potato skins and sweet potato leaves have a relatively low environmental impact compared to animal products. Potato skins are a byproduct of potato production and can be utilized to reduce food waste. Sweet potato leaves are a nutritious leafy green that can be grown easily and sustainably. Overall, both options are environmentally friendly choices that can be incorporated into a plant-based diet.