Comparing Nutrients in 7 ounces Prickly Pears VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Prickly Pears	6%	10%	84%
Potato Skin	17%	1%	82%

Macro Nutrients

	Prickly Pears	Potato Skin	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	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	14.6% 19g	19% 24.7g	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	19% 7.14g	13% 4.96g	38g per day for Men 19-50 years
Protein	2.6% 1.45g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Prickly Pears	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.3% 0.028mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	2.98% 12μg	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	31% 27.8mg	25% 22.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Prickly Pears	Potato Skin	Recommended Dietary Allowance
Calcium	11% 111mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	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	7.44% 0.6mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.8% 47.6mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Prickly Pears VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Prickly Pears 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 Prickly Pears vs Potato Skin:

• 7 ounces of Prickly Pears have 1.6 times more Vitamin B2 and 1.2 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.2 times more Vitamin B3, 4 times more Vitamin B6 and 2.8 times more Vitamin B9 than Raw Prickly Pears.
• 7 ounces of Prickly Pears have insufficient amounts of Vitamin B9
• Both Raw Prickly Pears as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Prickly Pears vs Potato Skin:

• 7 ounces of Prickly Pears have 1.9 times more Calcium and 3.7 times more Magnesium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 5.3 times more Copper, 10.8 times more Iron, 1.6 times more Phosphorus, 1.9 times more Potassium and 2.9 times more Zinc than Raw Prickly Pears.
• Both Prickly Pears and Potato Skin contain similar levels of Water per seven ounces.
• 7 ounces of Prickly Pears lack sufficient amounts of Zinc
• Both Raw Prickly Pears as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Prickly Pears have 1.4 times more Fiber than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.4 times more Energy, 1.3 times more Carbohydrate and 3.5 times more Protein than Raw Prickly Pears.
• 7 ounces of Prickly Pears provide inadequate amounts of Energy and Protein
• Both Raw Prickly Pears as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Prickly Pears VS Potato Skin

What are the health benefits of Prickly Pears compared to Potato Skin?

Prickly pears are rich in antioxidants, vitamins, and minerals, including vitamin C, fiber, and magnesium. They can help improve digestion, boost the immune system, and support heart health. Potato skins are also a good source of fiber and nutrients like potassium and vitamin B6, which can help with digestion and overall health. Both foods offer unique health benefits, so incorporating a variety of plant-based foods in your diet is important for optimal nutrition.

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

Both prickly pears and potato skins can be part of a healthy weight loss diet due to their high fiber content, which can help you feel full and satisfied with fewer calories. However, it's important to focus on overall balanced nutrition and portion control rather than relying solely on one specific food. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins into your diet, along with regular physical activity, is key to successful and sustainable weight loss.

Should I eat more Prickly Pears 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 variety of plant-based protein sources. Prickly pears are a good source of antioxidants and fiber, but they are not high in protein. Potato skins, on the other hand, are a good source of plant-based protein, along with other nutrients like potassium and vitamin C. Including a variety of protein-rich plant foods like legumes, nuts, seeds, and whole grains in your diet will help support muscle growth and recovery.

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

Prickly pears have a lower environmental impact compared to potato skins. Prickly pears require less water, land, and resources to grow, making them a more sustainable option. Additionally, prickly pears are typically grown in arid regions where other crops may struggle, further reducing their environmental footprint.