Comparing Nutrients in 7 ounces Potato Skin VS Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Potato Skin	Sweet Potato	Recommended Dietary Allowance
Energy	3.97% 115kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.15% 0.026g	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	30.7% 40g	130g per day for Men 19-50 years
Sugars	NA	11.4% 8.3g	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	1.9% 1.4g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 5g	g per day for Men 19-50 years
Fiber	13% 4.96g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	5.56% 3.1g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	156% 1407μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	11.6% 3.47μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.43% 33.7μg	5.46% 22μg	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	5.3% 4.76mg	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	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Sweet Potato	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	33.3% 0.3mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	22.3% 0.51mg	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	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	19.7% 669mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.14% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Sweet Potato per 7 oz

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

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

• 7 ounces of Potato Skin have 1.9 times more Vitamin B3, 1.5 times more Vitamin B9 and 4.8 times more Vitamin C than Sweet Potato.
• While 7 oz of Raw Sweet Potato contain more Vitamin A, 3.7 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.6 times more Vitamin B5 than Raw Potato Skin.
• Both Potato Skin and Sweet Potato provide similar amounts of Vitamin B6 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 have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Potato Skin have 2.8 times more Copper, 5.3 times more Iron, 2.3 times more Manganese and 1.2 times more Potassium than Sweet Potato.
• While 7 oz of Raw Sweet Potato contain 5.5 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Sweet Potato contain similar levels of Calcium, Magnesium, Phosphorus, Zinc and Water per seven ounces.
• Both Raw Potato Skin as well as Raw Sweet Potato lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.6 times more Protein than Sweet Potato.
• While 7 oz of Raw Sweet Potato contain 1.5 times more Energy and 1.6 times more Carbohydrate than Raw Potato Skin.
• Both Potato Skin and Sweet Potato offer comparable quantities of Fiber per seven ounces.
• Both Raw Potato Skin as well as Raw Sweet Potato provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Potato Skin VS Sweet Potato

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

Both potato skin and sweet potato skin are rich in fiber, vitamins, and minerals. Potato skin contains more potassium and vitamin C, while sweet potato skin is higher in beta-carotene and vitamin A. Both types of skin are nutritious and can provide health benefits such as improved digestion, heart health, and immune function. It is recommended to consume a variety of fruits and vegetables to ensure a well-rounded nutrient intake.

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

Both potato skin and sweet potato can be part of a healthy weight loss diet due to their high fiber content, which can help you feel full and satisfied. However, sweet potatoes are lower in calories and have a lower glycemic index compared to regular potatoes, making them a better choice for weight loss. Additionally, sweet potatoes are rich in vitamins and minerals, making them a more nutrient-dense option.

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

Both potato skin and sweet potato are nutritious options for gaining muscle while training consistently. Sweet potatoes are higher in vitamin A, vitamin C, and fiber compared to regular potatoes. However, potato skins are a good source of potassium and antioxidants. To support muscle growth, it's important to focus on consuming an overall balanced diet that includes a variety of nutrient-dense foods, including a mix of both sweet potatoes and potato skins. Additionally, be sure to include an adequate amount of protein in your diet to support muscle repair and growth.

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

Both potato skin and sweet potato are nutritious and versatile ingredients. In terms of environmental impact, sweet potatoes generally have a lower carbon footprint compared to regular potatoes. This is because sweet potatoes require less water and fertilizer to grow, and they also tend to have a higher yield per acre. Additionally, sweet potatoes are often grown using more sustainable farming practices, such as crop rotation and minimal pesticide use. Overall, choosing sweet potatoes over regular potatoes can be a more environmentally friendly option.