Comparing Nutrients in 7 ounces Potato Skin VS Watercress

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Watercress	60%	6%	34%

Macro Nutrients

	Potato Skin	Watercress	Recommended Dietary Allowance
Energy	3.97% 115kcal	0.75% 22kcal	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	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.14% 0.024g	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	1.97% 2.56g	130g per day for Men 19-50 years
Sugars	NA	0.55% 0.4g	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	2.6% 0.99g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Watercress	Recommended Dietary Allowance
Vitamin A	0% 0μg	35.3% 318μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	19.7% 0.26mg	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	95% 85.3mg	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	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	413% 496μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Watercress	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	17% 0.15mg	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	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	21% 0.48mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	19.3% 655mg	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	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.47% 165g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Watercress per 7 oz

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

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

• 7 ounces of Potato Skin have 5.2 times more Vitamin B3, 1.9 times more Vitamin B6 and 1.9 times more Vitamin B9 than Watercress.
• While 7 oz of Raw Watercress contain more Vitamin A, 4.3 times more Vitamin B1, 3.2 times more Vitamin B2 and 3.8 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Watercress provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• 7 ounces of Watercress have insufficient amounts of Vitamin B3
• Both Raw Potato Skin as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Watercress:

• 7 ounces of Potato Skin have 5.5 times more Copper, 16.2 times more Iron, 2.5 times more Manganese, 1.3 times more Potassium and 3.2 times more Zinc than Watercress.
• While 7 oz of Raw Watercress contain 4 times more Calcium, 1.6 times more Phosphorus and 4.1 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Watercress contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Watercress lack sufficient amounts of Zinc
• Both Raw Potato Skin as well as Raw Watercress lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 5.3 times more Energy, 9.6 times more Carbohydrate and 5 times more Fiber than Watercress.
• Both Potato Skin and Watercress offer comparable quantities of Protein per seven ounces.
• 7 ounces of Watercress provide inadequate amounts of Energy, Carbohydrate and Fiber
• Both Raw Potato Skin as well as Raw Watercress provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Potato Skin VS Watercress

What are the health benefits of Potato Skin compared to Watercress?

Potato skins are high in fiber, vitamins, and minerals, while watercress is a nutrient-dense leafy green that is rich in antioxidants and vitamins. Both are beneficial for overall health, but watercress may have a slight edge in terms of nutrient density. Incorporating both into your diet can provide a variety of health benefits.

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

Watercress would be a better choice for weight loss as it is low in calories and high in nutrients. Potato skins, while nutritious, are higher in calories and carbohydrates. Incorporating watercress into your diet can help you feel full and satisfied while supporting your weight loss goals.

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

To gain more muscles while training consistently, it is important to consume a variety of nutrient-dense foods. Both potato skins and watercress offer unique nutritional benefits that can support muscle growth. Potato skins are a good source of potassium, vitamin C, and fiber, while watercress is rich in vitamins A, C, and K, as well as calcium and iron. To optimize muscle growth, it is recommended to include a balance of both foods in your diet, along with a variety of other plant-based protein sources such as legumes, nuts, seeds, and whole grains.

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

Potato skin has a lower environmental impact compared to watercress in terms of water usage, land usage, and greenhouse gas emissions. Potatoes are a staple crop that requires less water and land to grow compared to watercress, which is a water-intensive crop. Additionally, potato skins are often a byproduct of potato processing, reducing waste in the food production chain.