Comparing Nutrients in 7 ounces Potato Skin VS Sun-dried Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Sun-dried Tomatoes	18%	9%	73%

Macro Nutrients

	Potato Skin	Sun-dried Tomatoes	Recommended Dietary Allowance
Energy	3.97% 115kcal	17.7% 512kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	6.08% 5.9g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	13% 2.2g	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	85% 111g	130g per day for Men 19-50 years
Sugars	NA	103% 74.6g	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	64.2% 24.4g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Sun-dried Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.7% 87.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	87.3% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	83% 4.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	50.7% 0.66mg	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	33.7% 135μg	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	86.4% 77.8mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	71% 85.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Sun-dried Tomatoes	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	314% 2.82mg	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	225% 18mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	92% 385mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	159% 3.66mg	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	101% 706mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	200% 6801mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	14% 212mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.78% 29g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Sun-dried Tomatoes per 7 oz

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

Lets compare vitamin content per 7 ounces of Potato Skin vs Sun-dried Tomatoes:

• 7 oz of Sun-dried Tomatoes contain more Vitamin A, 25.1 times more Vitamin B1, 12.9 times more Vitamin B2, 8.8 times more Vitamin B3, 6.9 times more Vitamin B5, 1.4 times more Vitamin B6, 4 times more Vitamin B9 and 3.4 times more Vitamin C than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Potato Skin as well as Sun-dried Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Sun-dried Tomatoes:

• 7 ounces of Potato Skin have 5.7 times more Water than Sun-dried Tomatoes.
• While 7 oz of Sun-dried Tomatoes contain 3.7 times more Calcium, 3.4 times more Copper, 2.8 times more Iron, 8.4 times more Magnesium, 3.1 times more Manganese, 9.4 times more Phosphorus, 8.3 times more Potassium, 18.3 times more Selenium, 10.7 times more Sodium and 5.7 times more Zinc than Raw Potato Skin.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Sun-dried Tomatoes contain 4.4 times more Energy, 29.7 times more Fat, 34.5 times more Omega 6, 4.5 times more Carbohydrate, 4.9 times more Fiber and 5.5 times more Protein than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 6
• Both Raw Potato Skin as well as Sun-dried Tomatoes provide inadequate amounts of Omega 3 in seven ounces.

Frequently Asked Questions about Potato Skin VS Sun-dried Tomatoes

What are the health benefits of Potato Skin compared to Sun-dried Tomatoes?

Potato skins are a good source of fiber, vitamins, and minerals, including potassium and vitamin C. They also contain antioxidants that may help reduce inflammation and improve gut health. On the other hand, sun-dried tomatoes are rich in lycopene, a powerful antioxidant that may help protect against certain types of cancer and promote heart health. Both potato skins and sun-dried tomatoes offer unique health benefits, so including a variety of plant-based foods in your diet is important for overall health.

Can I lose weight easier by eating more Potato Skin or Sun-dried Tomatoes?

Both potato skins and sun-dried tomatoes can be part of a healthy diet, but if your goal is weight loss, focusing on whole, nutrient-dense foods like potato skins may be more beneficial. Potato skins are a good source of fiber, which can help you feel full and satisfied, potentially leading to consuming fewer calories overall. Sun-dried tomatoes, on the other hand, are more calorie-dense and may not have the same satiating effect. Remember, weight loss is ultimately about creating a calorie deficit, so incorporating a variety of whole plant foods, along with regular physical activity, is key.

Should I eat more Potato Skin or more Sun-dried Tomatoes to gain more muscles while training consistently?

Both potato skins and sun-dried tomatoes can be beneficial for muscle gain 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. On the other hand, sun-dried tomatoes are rich in antioxidants like lycopene, which can help reduce inflammation and support overall health. For muscle gain, it's important to focus on a balanced diet that includes a variety of nutrient-dense foods, including both potato skins and sun-dried tomatoes.

What is the environmental impact of producing Potato Skin compared to Sun-dried Tomatoes?

Potato skins have a lower environmental impact compared to sun-dried tomatoes. Potatoes require less water, land, and energy to grow compared to tomatoes. Additionally, potato skins are often a byproduct of potato processing, reducing waste. Sun-dried tomatoes, on the other hand, require more water for irrigation and energy for the drying process, making them less environmentally friendly.