Comparing Nutrients in 7 ounces Potato Skin VS Tahitian Taro

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Tahitian Taro	23%	18%	59%

Macro Nutrients

	Potato Skin	Tahitian Taro	Recommended Dietary Allowance
Energy	3.97% 115kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	2% 1.92g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	3.26% 0.55g	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	10.5% 13.7g	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	NA	38g per day for Men 19-50 years
Protein	9.1% 5.1g	9.9% 5.54g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Tahitian Taro	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	37.2% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	4.92% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	17.7% 0.23mg	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	4.47% 18μg	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	212% 191mg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Tahitian Taro	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	25.6% 256mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	15.7% 0.14mg	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	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	13.5% 0.31mg	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	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	35.4% 1203mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.7% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Tahitian Taro per 7 oz

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

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

• 7 ounces of Potato Skin have 2.4 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.9 times more Vitamin B9 than Tahitian Taro.
• While 7 oz of Raw Tahitian Taro contain more Vitamin A, 3 times more Vitamin B1, 6.4 times more Vitamin B2 and 8.4 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Tahitian Taro provide similar amounts of Vitamin B3 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 Tahitian Taro have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Potato Skin have 6 times more Copper, 2.5 times more Iron, 3.8 times more Manganese and 3.9 times more Zinc than Tahitian Taro.
• While 7 oz of Raw Tahitian Taro contain 4.3 times more Calcium, 2 times more Magnesium, 1.5 times more Potassium and 5 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Tahitian Taro contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Tahitian Taro lack sufficient amounts of Zinc
• Both Raw Potato Skin as well as Raw Tahitian Taro lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.3 times more Energy and 1.8 times more Carbohydrate than Tahitian Taro.
• While 7 oz of Raw Tahitian Taro contain 12.1 times more Omega 3 than Raw Potato Skin.
• Both Potato Skin and Tahitian Taro offer comparable quantities of Protein per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• 7 ounces of Tahitian Taro provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Raw Tahitian Taro provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Potato Skin VS Tahitian Taro

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

Both potato skin and Tahitian taro are nutritious plant foods that offer health benefits. Potato skin is a good source of fiber, potassium, and vitamin C, while Tahitian taro is rich in fiber, vitamin C, and minerals like potassium and manganese. Including both in your diet can help support digestive health, boost immunity, and provide essential nutrients for overall well-being.

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

Both potato skin and Tahitian taro can be part of a healthy weight loss diet due to their high fiber content, which can help you feel full and satisfied with fewer calories. However, it's important to focus on overall dietary patterns and not just individual foods. Incorporating a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds into your diet, along with regular physical activity, is key for successful and sustainable weight loss.

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

Both potato skin and Tahitian taro can be beneficial for muscle gain due to their carbohydrate content, which provides energy for workouts. However, potato skin is higher in protein and fiber, which are important for muscle growth and overall health. Therefore, including more potato skin in your diet may be more beneficial for muscle gain while training consistently.

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

Both potato skin and Tahitian taro are relatively low-impact crops to produce compared to animal agriculture. However, potato skin generally requires less water and land to cultivate compared to taro. Additionally, potatoes have a higher yield per acre than taro, making them a more efficient use of resources. Overall, both options are environmentally friendly choices for a plant-based diet.