Comparing Nutrients in 7 ounces Potato Skin VS Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Taro Leaves	37%	12%	51%

Macro Nutrients

	Potato Skin	Taro 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	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	2.5% 0.42g	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	10.2% 13.3g	130g per day for Men 19-50 years
Sugars	NA	8.24% 5.97g	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	19.3% 7.34g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	17.6% 9.9g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Taro Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	53% 478μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	34.6% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	69.6% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	22.3% 0.29mg	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	62.5% 250μg	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	115% 103mg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Taro Leaves	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	21.2% 212mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	59.5% 0.54mg	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	56% 4.47mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	61.6% 1.4mg	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	38% 1286mg	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	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Taro Leaves per 7 oz

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

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

• 7 ounces of Potato Skin have 3.6 times more Vitamin B5 and 1.6 times more Vitamin B6 than Taro Leaves.
• While 7 oz of Raw Taro Leaves contain more Vitamin A, 10 times more Vitamin B1, 12 times more Vitamin B2, 1.5 times more Vitamin B3, 7.4 times more Vitamin B9 and 4.6 times more Vitamin C than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• 7 ounces of Taro Leaves have insufficient amounts of Vitamin B5
• Both Raw Potato Skin as well as Raw Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Potato Skin have 1.6 times more Copper and 1.4 times more Iron than Taro Leaves.
• While 7 oz of Raw Taro Leaves contain 3.6 times more Calcium, 2 times more Magnesium, 1.6 times more Phosphorus and 1.6 times more Potassium than Raw Potato Skin.
• Both Potato Skin and Taro Leaves contain similar levels of Manganese, Zinc and Water per seven ounces.
• Both Raw Potato Skin as well as Raw Taro 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 1.9 times more Carbohydrate than Taro Leaves.
• While 7 oz of Raw Taro Leaves contain 9.3 times more Omega 3, 1.5 times more Fiber and 1.9 times more Protein than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• 7 ounces of Taro Leaves provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Raw Taro Leaves provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Potato Skin VS Taro Leaves

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

Potato skin is a good source of fiber, potassium, and vitamin C, while taro leaves are rich in vitamins A and C, as well as minerals like calcium and iron. Both can contribute to a well-rounded vegan diet, but it's important to consume a variety of plant-based foods to ensure you're getting a wide range of nutrients.

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

Both potato skin and taro leaves can be part of a healthy vegan diet for weight loss. However, when it comes to weight loss, it is important to focus on overall calorie intake, portion sizes, and the balance of nutrients in your meals. Both potato skin and taro leaves can be nutritious choices, but it is essential to include a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds in your diet to support weight loss and overall health. Remember to also consider factors such as cooking methods and added ingredients when incorporating these foods into your meals.

Should I eat more Potato Skin or more Taro Leaves 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 protein sources. Both potato skins and taro leaves are nutritious options, but taro leaves are higher in protein and essential amino acids compared to potato skins. Therefore, incorporating more taro leaves into your diet may be more beneficial for muscle growth. Additionally, be sure to include other protein-rich plant foods such as legumes, nuts, seeds, and whole grains to support your muscle-building goals.

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

Potato skin has a lower environmental impact compared to taro leaves. Potato skin requires less water, land, and resources to produce, making it a more sustainable option. Taro leaves, on the other hand, require more resources and land to grow, contributing to a higher environmental impact.