Comparing Nutrients in 7 ounces Potato Skin VS Green Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Green Tomatoes	18%	7%	75%

Macro Nutrients

	Potato Skin	Green Tomatoes	Recommended Dietary Allowance
Energy	3.97% 115kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.91% 0.15g	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	7.8% 10g	130g per day for Men 19-50 years
Sugars	NA	11% 7.94g	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	5.74% 2.2g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Green Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	12.4% 0.16mg	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	51.6% 46.4mg	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	Green Tomatoes	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	20% 0.18mg	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	12.7% 1mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	8.63% 0.2mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.47% 165g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Green Tomatoes per 7 oz

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

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

• 7 ounces of Potato Skin have 2.1 times more Vitamin B3, 3 times more Vitamin B6 and 1.9 times more Vitamin B9 than Green Tomatoes.
• While 7 oz of Raw Green Tomatoes contain more Vitamin A, 2.9 times more Vitamin B1, 1.7 times more Vitamin B5 and 2.1 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Green Tomatoes provide similar amounts of Vitamin B2 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 Green Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Green Tomatoes:

• 7 ounces of Potato Skin have 2.3 times more Calcium, 4.7 times more Copper, 6.4 times more Iron, 2.3 times more Magnesium, 6 times more Manganese, 1.4 times more Phosphorus, 2 times more Potassium and 5 times more Zinc than Green Tomatoes.
• Both Potato Skin and Green Tomatoes contain similar levels of Water per seven ounces.
• 7 ounces of Green Tomatoes lack sufficient amounts of Calcium and Zinc
• Both Raw Potato Skin as well as Raw Green Tomatoes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 2.5 times more Energy, 2.4 times more Carbohydrate, 2.3 times more Fiber and 2.1 times more Protein than Green Tomatoes.
• 7 ounces of Green Tomatoes provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Raw Green Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Potato Skin VS Green Tomatoes

What are the health benefits of Potato Skin compared to Green Tomatoes?

Potato skins are a good source of fiber, potassium, and antioxidants, while green tomatoes are rich in vitamins C and K, as well as antioxidants like lycopene. Both can contribute to a healthy diet, but potato skins may offer more fiber and potassium, while green tomatoes provide more vitamin C and lycopene.

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

Both potato skins and green tomatoes can be part of a healthy weight loss diet as they are low in calories and high in fiber. However, green tomatoes are lower in calories and carbohydrates compared to potato skins, making them a slightly better option for weight loss. Additionally, green tomatoes are a good source of vitamins and antioxidants. Incorporating a variety of fruits and vegetables into your diet, including green tomatoes, can help support weight loss and overall health.

Should I eat more Potato Skin or more Green Tomatoes 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 green tomatoes offer unique benefits. Potato skins are a good source of potassium, vitamin C, and fiber, while green tomatoes are rich in antioxidants and vitamin K. To support muscle growth, it is recommended to include a balance of protein-rich foods such as legumes, tofu, tempeh, nuts, and seeds in your diet. Additionally, incorporating whole grains, fruits, vegetables, and healthy fats will help provide the necessary nutrients for muscle recovery and growth.

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

Both potato skins and green tomatoes have a relatively low environmental impact compared to animal products. However, potato skins have a slightly lower environmental footprint as they require less water, land, and energy to produce compared to green tomatoes. Additionally, potatoes are typically grown in a wider range of climates, reducing the need for transportation and associated emissions. Overall, choosing plant-based foods like potato skins can help reduce your environmental impact.