Comparing Nutrients in 7 ounces Potato Skin VS Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Turnip Greens	16%	7%	77%

Macro Nutrients

	Potato Skin	Turnip Greens	Recommended Dietary Allowance
Energy	3.97% 115kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.42% 0.071g	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	11% 14g	130g per day for Men 19-50 years
Sugars	NA	2.2% 1.6g	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	0.79% 0.58g	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	% 1.03g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Turnip Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	128% 1149μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	40% 0.52mg	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	96% 385μg	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	132% 119mg	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	38% 5.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	415% 498μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Turnip Greens	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	77% 0.69mg	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	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	40.2% 0.92mg	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% 83.3mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Turnip Greens per 7 oz

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

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

• 7 ounces of Potato Skin have 1.7 times more Vitamin B3 than Turnip Greens.
• While 7 oz of Raw Turnip Greens contain more Vitamin A, 3.3 times more Vitamin B1, 2.6 times more Vitamin B2, 1.3 times more Vitamin B5, 11.4 times more Vitamin B9 and 5.3 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Turnip Greens provide similar amounts of Vitamin B6 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 Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Potato Skin have 1.2 times more Copper, 2.9 times more Iron, 1.3 times more Manganese, 1.4 times more Potassium and 1.8 times more Zinc than Turnip Greens.
• While 7 oz of Raw Turnip Greens contain 6.3 times more Calcium, 1.3 times more Magnesium, 4 times more Selenium and 4 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Turnip Greens contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium
• 7 ounces of Turnip Greens lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.8 times more Energy, 1.7 times more Carbohydrate and 1.7 times more Protein than Turnip Greens.
• While 7 oz of Raw Turnip Greens contain 8.4 times more Omega 3 and 1.3 times more Fiber than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• 7 ounces of Turnip Greens provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Raw Turnip Greens provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Potato Skin VS Turnip Greens

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

Potato skins are a good source of fiber, potassium, and vitamin C, while turnip greens are rich in vitamins A, C, and K, as well as calcium and folate. Both are nutritious options, but turnip greens may have a slight edge in terms of overall nutrient density.

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

Both potato skins and turnip greens can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, turnip greens are lower in calories and higher in nutrients compared to potato skins. Therefore, incorporating more turnip greens into your diet may be more beneficial for weight loss. Remember to focus on overall balanced nutrition and portion control for successful weight loss.

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

To gain more muscles while training consistently, it is recommended to consume more potato skin. Potato skin is a good source of potassium, vitamin C, and fiber which can help support muscle function and recovery. Turnip greens are also nutritious, but potato skin may be more beneficial for muscle building due to its higher potassium content.

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

Potato skins have a lower environmental impact compared to turnip greens. Potato skins require less water, land, and resources to produce, making them a more sustainable choice. Turnip greens, on the other hand, require more resources such as water and land to grow, contributing to a higher environmental impact.