Comparing Nutrients in 7 ounces Potato Skin VS Frozen Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Frozen Turnip Greens	36%	10%	54%

Macro Nutrients

	Potato Skin	Frozen Turnip Greens	Recommended Dietary Allowance
Energy	3.97% 115kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.63% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.44% 0.075g	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	5.6% 7.3g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	8.75% 4.9g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	68% 613μg	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	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	4.75% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	15.3% 0.2mg	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	36.7% 147μg	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	59% 53mg	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	Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	12.6% 0.11mg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	32% 0.73mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	10.7% 365mg	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	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.47% 165g	5% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Frozen Turnip Greens per 7 oz

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

Lets compare vitamin content per 7 ounces of Potato Skin vs Frozen Turnip Greens:

• 7 ounces of Potato Skin have 2.7 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.4 times more Vitamin B6 than Frozen Turnip Greens.
• While 7 oz of Frozen Turnip Greens, Unprepared contain more Vitamin A, 2.1 times more Vitamin B1, 2.4 times more Vitamin B2, 4.4 times more Vitamin B9 and 2.4 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 Frozen Turnip Greens, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Frozen Turnip Greens:

• 7 ounces of Potato Skin have 7.4 times more Copper, 2.1 times more Iron, 1.6 times more Manganese, 1.4 times more Phosphorus, 2.2 times more Potassium and 2.1 times more Zinc than Frozen Turnip Greens.
• While 7 oz of Frozen Turnip Greens, Unprepared contain 3.9 times more Calcium than Raw Potato Skin.
• Both Potato Skin and Frozen Turnip Greens contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Frozen Turnip Greens lack sufficient amounts of Zinc
• Both Raw Potato Skin as well as Frozen Turnip Greens, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 2.6 times more Energy and 3.4 times more Carbohydrate than Frozen Turnip Greens.
• While 7 oz of Frozen Turnip Greens, Unprepared contain 8.7 times more Omega 3 than Raw Potato Skin.
• Both Potato Skin and Frozen Turnip Greens offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• 7 ounces of Frozen Turnip Greens provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Frozen Turnip Greens, Unprepared provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Potato Skin VS Frozen Turnip Greens

What are the health benefits of Potato Skin compared to Frozen Turnip Greens?

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 digestive health. On the other hand, frozen turnip greens are rich in vitamins A, C, and K, as well as calcium and iron. Both options offer unique health benefits, so incorporating a variety of vegetables into your diet is ideal for overall health.

Can I lose weight easier by eating more Potato Skin or Frozen Turnip Greens?

Both potato skins and frozen turnip greens can be part of a healthy weight loss diet as they are low in calories and high in fiber. However, for weight loss, it is important to focus on overall calorie intake, portion sizes, and a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins. It is recommended to incorporate a mix of different foods to ensure you are getting a wide range of nutrients for overall health and weight management.

Should I eat more Potato Skin or more Frozen Turnip Greens 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 that provide adequate protein, vitamins, and minerals. Both potato skins and frozen turnip greens can be beneficial for muscle growth, but frozen turnip greens are a better choice as they are higher in protein, iron, and calcium compared to potato skins. Including a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains in your diet can also support muscle growth and recovery.

What is the environmental impact of producing Potato Skin compared to Frozen Turnip Greens?

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