Comparing Nutrients in 7 ounces Potato Skin VS Chinese Waterchestnuts

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Chinese Waterchestnuts	5%	1%	94%

Macro Nutrients

	Potato Skin	Chinese Waterchestnuts	Recommended Dietary Allowance
Energy	3.97% 115kcal	6.64% 192kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.37% 0.064g	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	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	NA	13% 9.53g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Chinese Waterchestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	50% 0.65mg	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	7.94% 31.8μg	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	8.8% 7.94mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Chinese Waterchestnuts	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	72% 0.65mg	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	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	28.6% 0.66mg	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	18% 125mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	34% 1159mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	4.47% 165g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Chinese Waterchestnuts per 7 oz

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

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

• 7 ounces of Potato Skin have 2.9 times more Vitamin C than Chinese Waterchestnuts.
• While 7 oz of Raw Chinese Waterchestnuts contain 6.7 times more Vitamin B1, 5.3 times more Vitamin B2, 1.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Potato Skin.
• Both Potato Skin and Chinese Waterchestnuts provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Raw Chinese Waterchestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Chinese Waterchestnuts:

• 7 ounces of Potato Skin have 2.7 times more Calcium, 1.3 times more Copper, 54 times more Iron and 1.8 times more Manganese than Chinese Waterchestnuts.
• While 7 oz of Raw Chinese Waterchestnuts contain 1.7 times more Phosphorus, 1.4 times more Potassium and 1.4 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Chinese Waterchestnuts contain similar levels of Magnesium per seven ounces.
• 7 ounces of Chinese Waterchestnuts lack sufficient amounts of Calcium and Iron
• Both Raw Potato Skin as well as Raw Chinese Waterchestnuts 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 Protein than Chinese Waterchestnuts.
• While 7 oz of Raw Chinese Waterchestnuts contain 1.7 times more Energy and 1.9 times more Carbohydrate than Raw Potato Skin.
• Both Potato Skin and Chinese Waterchestnuts offer comparable quantities of Fiber per seven ounces.
• Both Raw Potato Skin as well as Raw Chinese Waterchestnuts provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Potato Skin VS Chinese Waterchestnuts

What are the health benefits of Potato Skin compared to Chinese Waterchestnuts?

Potato skins are a good source of fiber, potassium, and antioxidants, while Chinese water chestnuts are low in calories and high in fiber. Both can be beneficial for digestive health and provide essential nutrients, but potato skins offer more antioxidants and potassium compared to Chinese water chestnuts.

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

Both potato skins and Chinese water chestnuts can be part of a healthy diet for weight loss as they are low in calories and high in fiber. However, it is important to focus on overall calorie intake and a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins to support weight loss. It is not about eating more of one specific food, but rather creating a well-rounded meal plan that promotes overall health and sustainable weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both potato skin and Chinese water chestnuts are nutritious options, but potato skin contains more protein and fiber compared to Chinese water chestnuts. Therefore, including more potato skin in your diet may be beneficial for muscle growth. Additionally, incorporating a balanced mix of protein-rich foods such as legumes, tofu, tempeh, nuts, and seeds will also support muscle development.

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

Potato skins have a higher environmental impact compared to Chinese water chestnuts due to the higher water and land resources required for potato cultivation. Additionally, potatoes are often sprayed with pesticides and fertilizers, which can contribute to water pollution and soil degradation. On the other hand, Chinese water chestnuts are typically grown in water, requiring less land and water resources.