Comparing Nutrients in 7 ounces Pummelo VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Pummelo	7%	1%	92%
Potato Skin	17%	1%	82%

Macro Nutrients

	Pummelo	Potato Skin	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	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	14.7% 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	5.22% 2g	13% 4.96g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Pummelo	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	5.62% 0.067mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.73% 0.44mg	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	5.5% 0.071mg	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	NA	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	135% 121mg	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

	Pummelo	Potato Skin	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	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	2.73% 0.22mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	1.47% 0.034mg	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	4.8% 33.7mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.78% 177g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Pummelo VS Potato Skin per 7 oz

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

• 7 ounces of Pummelo have 1.6 times more Vitamin B1 and 5.4 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.4 times more Vitamin B2, 4.7 times more Vitamin B3 and 6.6 times more Vitamin B6 than Raw Pummelo.
• 7 ounces of Pummelo have insufficient amounts of Vitamin B3
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Pummelo as well as Raw Potato Skin have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Pummelo vs Potato Skin:

• 7 oz of Raw Potato Skin contain 7.5 times more Calcium, 8.8 times more Copper, 29.5 times more Iron, 3.8 times more Magnesium, 35.4 times more Manganese, 2.2 times more Phosphorus, 1.9 times more Potassium and 4.4 times more Zinc than Raw Pummelo.
• Both Pummelo and Potato Skin contain similar levels of Water per seven ounces.
• 7 ounces of Pummelo lack sufficient amounts of Calcium, Iron, Magnesium, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Potato Skin contain 1.5 times more Energy, 1.3 times more Carbohydrate, 2.5 times more Fiber and 3.4 times more Protein than Raw Pummelo.
• 7 ounces of Pummelo provide inadequate amounts of Energy and Protein

Frequently Asked Questions about Pummelo VS Potato Skin

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

Pummelo is a citrus fruit high in vitamin C, fiber, and antioxidants, which can support immune health, digestion, and reduce inflammation. Potato skin is a good source of fiber, potassium, and vitamin C, but pummelo offers more antioxidants and vitamin C compared to potato skin. Both can be part of a healthy vegan diet, but pummelo may offer slightly more health benefits.

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

Both pummelo and potato skin can be part of a healthy weight loss diet, as they are low in calories and high in fiber. However, for weight loss, it is important to focus on overall calorie intake and a balanced diet that includes a variety of fruits, vegetables, whole grains, and legumes. It is not about eating more of one specific food, but rather creating a calorie deficit through portion control and choosing nutrient-dense foods.

Should I eat more Pummelo 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 nutrient-dense foods that provide essential nutrients for muscle growth. Both pummelo and potato skin can be beneficial for muscle building, but potato skin is a better option as it is higher in protein and contains essential amino acids that are important for muscle repair and growth. Additionally, potato skin is a good source of potassium, vitamin C, and fiber, which can support muscle function and overall health. Incorporating a balanced diet that includes a variety of plant-based protein sources, whole grains, fruits, and vegetables will help support muscle growth and recovery.

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

The environmental impact of producing Pummelo is generally higher compared to Potato Skin. Pummelo requires more water, land, and resources to grow, resulting in a larger carbon footprint. Potato skins, on the other hand, are a byproduct of potato processing and can be utilized to reduce food waste. Choosing plant-based foods like potato skins over fruits like Pummelo can help reduce environmental impact.