Comparing Nutrients in 7 ounces Potato Skin VS Tomatillos

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Tomatillos	11%	25%	64%

Macro Nutrients

	Potato Skin	Tomatillos	Recommended Dietary Allowance
Energy	3.97% 115kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	2.1% 2.02g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	4.7% 0.8g	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	8.9% 11.6g	130g per day for Men 19-50 years
Sugars	NA	10.8% 7.8g	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	9.92% 3.77g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Tomatillos	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	8.55% 0.11mg	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	3.47% 14μg	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	25.8% 23.2mg	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	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Tomatillos	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	17.4% 0.16mg	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	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	13.2% 0.3mg	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	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Tomatillos per 7 oz

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

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

• 7 ounces of Potato Skin have 2 times more Vitamin B5, 4.3 times more Vitamin B6 and 2.4 times more Vitamin B9 than Tomatillos.
• While 7 oz of Raw Tomatillos contain 2.1 times more Vitamin B1 and 1.8 times more Vitamin B3 than Raw Potato Skin.
• Both Potato Skin and Tomatillos provide similar amounts of Vitamin B2 and Vitamin C per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Tomatillos have insufficient amounts of Vitamin B9
• Both Raw Potato Skin as well as Raw Tomatillos have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Tomatillos:

• 7 ounces of Potato Skin have 4.3 times more Calcium, 5.4 times more Copper, 5.2 times more Iron, 3.9 times more Manganese, 1.5 times more Potassium and 1.6 times more Zinc than Tomatillos.
• Both Potato Skin and Tomatillos contain similar levels of Magnesium, Phosphorus and Water per seven ounces.
• 7 ounces of Tomatillos lack sufficient amounts of Calcium
• Both Raw Potato Skin as well as Raw Tomatillos lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.8 times more Energy, 2.1 times more Carbohydrate, 1.3 times more Fiber and 2.7 times more Protein than Tomatillos.
• While 7 oz of Raw Tomatillos contain 12.6 times more Omega 6 than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 6
• 7 ounces of Tomatillos provide inadequate amounts of Energy and Protein
• Both Raw Potato Skin as well as Raw Tomatillos provide inadequate amounts of Omega 3 in seven ounces.

Frequently Asked Questions about Potato Skin VS Tomatillos

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

Potato skins are a good source of fiber, potassium, and antioxidants, which can help support digestive health, reduce inflammation, and promote heart health. Tomatillos, on the other hand, are rich in vitamin C, vitamin K, and antioxidants, which can boost the immune system, support bone health, and protect against chronic diseases. Both potato skins and tomatillos offer unique health benefits, so including a variety of plant foods in your diet is important for overall health and well-being.

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

Both potato skins and tomatillos can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, tomatillos are lower in calories and carbohydrates compared to potato skins, making them a slightly better choice for weight loss. Additionally, tomatillos are a good source of vitamin C and other nutrients that can support overall health and weight management. Incorporating a variety of vegetables into your diet, including tomatillos, can help you achieve your weight loss goals.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of nutrient-dense foods. Both potato skins and tomatillos can be beneficial for muscle growth due to their nutrient content. However, potato skins are a good source of potassium, vitamin C, and fiber, which can support muscle function and recovery. Therefore, including more potato skins in your diet may be a good choice for muscle building.

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

Potato skins have a lower environmental impact compared to tomatillos. Potatoes require less water, land, and energy to grow compared to tomatillos. Additionally, potatoes have a higher yield per acre, making them a more sustainable option in terms of environmental impact.