Comparing Nutrients in 7 ounces White Potatoes VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
White Potatoes	10%	1%	89%
Potato Skin	17%	1%	82%

Macro Nutrients

	White Potatoes	Potato Skin	Recommended Dietary Allowance
Energy	4.72% 137kcal	3.97% 115kcal	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	24% 31g	19% 24.7g	130g per day for Men 19-50 years
Sugars	3.15% 2.3g	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	0.93% 0.67g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 0.56g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	13% 4.96g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	White 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	11.7% 0.14mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.067mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.2% 2.1mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	20% 18mg	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	2.65% 3.18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Potatoes	Potato Skin	Recommended Dietary Allowance
Calcium	1.8% 18mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	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	13% 1.03mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	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	17.6% 123mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	23.8% 808mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.38% 162g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: White Potatoes VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of White 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 White Potatoes vs Potato Skin:

• 7 ounces of White Potatoes have 3.4 times more Vitamin B1 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.3 times more Vitamin C than Raw Whole White Potatoes.
• Both White Potatoes and Potato Skin provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Whole White 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 White Potatoes vs Potato Skin:

• 7 ounces of White Potatoes have 1.6 times more Phosphorus than Potato Skin.
• While 7 oz of Raw Potato Skin contain 3.3 times more Calcium, 3.6 times more Copper, 6.2 times more Iron and 4.2 times more Manganese than Raw Whole White Potatoes.
• Both White Potatoes and Potato Skin contain similar levels of Magnesium, Potassium, Zinc and Water per seven ounces.
• 7 ounces of White Potatoes lack sufficient amounts of Calcium
• Both Raw Whole White 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 White Potatoes have 1.3 times more Carbohydrate than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.5 times more Protein than Raw Whole White Potatoes.
• Both White Potatoes and Potato Skin offer comparable quantities of Fiber per seven ounces.
• Both Raw Whole White Potatoes as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about White Potatoes VS Potato Skin

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

White potatoes and potato skins both offer health benefits, but they differ slightly in their nutrient content. White potatoes are a good source of vitamin C, potassium, and B vitamins, while potato skins are rich in fiber, antioxidants, and minerals like iron and magnesium. Including both the white potato and its skin in your diet can provide a range of nutrients that support overall health and digestion.

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

Both white potatoes and potato skins can be part of a healthy diet for weight loss. However, potato skins are higher in fiber, which can help you feel fuller for longer and aid in weight loss. Including a variety of whole plant foods, such as potatoes and their skins, along with a balanced diet and regular physical activity, can support your weight loss goals.

Should I eat more White 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 white potatoes and potato skins can be beneficial for muscle growth, as they provide carbohydrates for energy and potassium for muscle function. However, potato skins are higher in fiber, vitamins, and minerals compared to white potatoes. Therefore, including both white potatoes and potato skins in your diet can help support muscle growth and overall health.

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

Both white potatoes and potato skins have a relatively low environmental impact compared to many other foods. However, potato skins are a more sustainable option as they contain more fiber and nutrients, and using the whole potato reduces food waste. Additionally, potato skins require less processing and packaging compared to white potatoes, further reducing their environmental footprint.