Comparing Nutrients in 7 ounces Potato Skin VS Waxgourd

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Waxgourd	10%	12%	78%

Macro Nutrients

	Potato Skin	Waxgourd	Recommended Dietary Allowance
Energy	3.97% 115kcal	0.89% 25.8kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1% 0.17g	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	4.58% 5.95g	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	15% 5.75g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Waxgourd	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	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	5.28% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	5.34% 0.069mg	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	2.5% 9.92μg	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	28.7% 25.8mg	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	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	Waxgourd	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	5.07% 0.046mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	5% 0.12mg	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	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	0.35% 12mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	14.7% 220mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	4.47% 165g	5.15% 191g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Waxgourd per 7 oz

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

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

• 7 ounces of Potato Skin have 2.6 times more Vitamin B3, 2.3 times more Vitamin B5, 6.8 times more Vitamin B6 and 3.4 times more Vitamin B9 than Waxgourd.
• While 7 oz of Raw Waxgourd contain 1.9 times more Vitamin B1 and 2.9 times more Vitamin B2 than Raw Potato Skin.
• Both Potato Skin and Waxgourd provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Waxgourd have insufficient amounts of Vitamin B9
• Both Raw Potato Skin as well as Raw Waxgourd have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Waxgourd:

• 7 ounces of Potato Skin have 1.6 times more Calcium, 18.4 times more Copper, 8.1 times more Iron, 2.3 times more Magnesium, 10.4 times more Manganese, 2 times more Phosphorus and 68.8 times more Potassium than Waxgourd.
• While 7 oz of Raw Waxgourd contain 11.1 times more Sodium and 1.7 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Waxgourd contain similar levels of Water per seven ounces.
• 7 ounces of Waxgourd lack sufficient amounts of Calcium and Potassium
• Both Raw Potato Skin as well as Raw Waxgourd lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 4.5 times more Energy, 4.1 times more Carbohydrate and 6.4 times more Protein than Waxgourd.
• Both Potato Skin and Waxgourd offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Waxgourd provide inadequate amounts of Energy and Protein
• Both Raw Potato Skin as well as Raw Waxgourd provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Potato Skin VS Waxgourd

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

Potato skin is a good source of fiber, vitamins (such as vitamin C and B vitamins), minerals (like potassium and magnesium), and antioxidants. These nutrients can help support digestive health, boost immunity, and reduce inflammation. On the other hand, wax gourd is low in calories and rich in water content, making it hydrating and a good source of vitamins and minerals like vitamin C, zinc, and iron. Both potato skin and wax gourd offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health and nutrition.

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

Both potato skin and wax gourd can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, weight loss ultimately depends on creating a calorie deficit, which means consuming fewer calories than your body needs. It's important to focus on overall balanced nutrition, including a variety of fruits, vegetables, whole grains, and plant-based proteins, rather than relying solely on one specific food. Incorporating a mix of nutrient-dense foods and regular physical activity is key for successful and sustainable weight loss.

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

To gain muscles while training consistently, it is important to focus on consuming a variety of nutrient-dense foods that provide adequate protein, carbohydrates, and essential vitamins and minerals. Both potato skin and wax gourd can be part of a balanced diet, but for muscle gain, it is recommended to prioritize foods that are higher in protein such as legumes, tofu, tempeh, quinoa, and nuts and seeds. Additionally, incorporating a variety of colorful fruits and vegetables can provide antioxidants and phytonutrients that support overall health and muscle recovery.

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

Potato skins have a lower environmental impact compared to wax gourd as they require less water, land, and resources to produce. Additionally, potatoes are typically grown in a wider range of climates, reducing the need for transportation and associated emissions.