Comparing Nutrients in 7 ounces Red Potatoes VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Red Potatoes	10%	2%	88%
Potato Skin	17%	1%	82%

Macro Nutrients

	Red Potatoes	Potato Skin	Recommended Dietary Allowance
Energy	4.8% 139kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	24.3% 31.6g	19% 24.7g	130g per day for Men 19-50 years
Sugars	3.53% 2.56g	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	0.85% 0.62g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 0.58g	NA	g per day for Men 19-50 years
Fiber	8.88% 3.37g	13% 4.96g	38g per day for Men 19-50 years
Protein	6.7% 3.75g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Red Potatoes	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	36.5% 0.47mg	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	8.93% 35.7μg	8.43% 33.7μg	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	19% 17mg	25% 22.6mg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Potatoes	Potato Skin	Recommended Dietary Allowance
Calcium	2% 20mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	93% 0.84mg	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	18% 1.45mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	52% 1.2mg	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	17.3% 121mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	26.6% 903mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.34% 161g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Potatoes VS Potato Skin per 7 oz

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

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

• 7 ounces of Red Potatoes have 3.9 times more Vitamin B1 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.4 times more Vitamin B6 and 1.3 times more Vitamin C than Raw Whole Red Potatoes.
• Both Red Potatoes and Potato Skin provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Whole Red Potatoes as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Red Potatoes vs Potato Skin:

• 7 ounces of Red Potatoes have 1.6 times more Phosphorus than Potato Skin.
• While 7 oz of Raw Potato Skin contain 3 times more Calcium, 3.2 times more Copper, 4.4 times more Iron and 4.3 times more Manganese than Raw Whole Red Potatoes.
• Both Red Potatoes and Potato Skin contain similar levels of Magnesium, Potassium, Zinc and Water per seven ounces.
• 7 ounces of Red Potatoes lack sufficient amounts of Calcium
• Both Raw Whole Red Potatoes as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Potatoes have 1.2 times more Energy and 1.3 times more Carbohydrate than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.5 times more Fiber and 1.4 times more Protein than Raw Whole Red Potatoes.
• Both Raw Whole Red Potatoes as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Red Potatoes VS Potato Skin

What are the health benefits of Red Potatoes compared to Potato Skin?

Red potatoes are a good source of vitamin C, potassium, and fiber, while potato skins are rich in antioxidants and fiber. Both parts of the potato offer health benefits, so it's beneficial to consume both for a well-rounded nutrient intake.

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

Both red potatoes and potato skins can be part of a healthy weight loss diet when consumed in moderation. Red potatoes are a good source of nutrients like vitamin C, potassium, and fiber, which can help keep you full and satisfied. Potato skins are also rich in fiber and antioxidants, which can support weight loss by promoting feelings of fullness and aiding in digestion. However, it's important to focus on overall calorie intake and balance your meals with a variety of nutrient-dense foods to support weight loss effectively.

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

To gain more muscles while training consistently, it is important to focus on consuming a balanced diet that includes a variety of nutrient-dense foods. Both red potatoes and potato skins can be beneficial for muscle growth as they are good sources of carbohydrates, vitamins, and minerals. However, red potatoes are higher in carbohydrates which can provide energy for your workouts, while potato skins are rich in fiber and antioxidants that support overall health. Including both red potatoes and potato skins in your diet can help you meet your nutrient needs and support muscle growth.

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

Both red potatoes and potato skins have a relatively low environmental impact compared to many other foods. However, producing potato skins may have a slightly lower impact since they are often a byproduct of potato processing and would otherwise be discarded. It's always a good idea to minimize food waste and make use of all parts of the vegetable when possible.