Comparing Nutrients in 7 ounces Raspberries VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Potato Skin	17%	1%	82%

Macro Nutrients

	Raspberries	Potato Skin	Recommended Dietary Allowance
Energy	3.56% 103kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	18.2% 23.7g	19% 24.7g	130g per day for Men 19-50 years
Sugars	12% 8.77g	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	6.43% 4.66g	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	% 3.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	34% 13g	13% 4.96g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Raspberries	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	5.3% 0.064mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.4% 1.2mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	36.5% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22.7% 6.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.7μg	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	57.8% 52mg	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	11.5% 1.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Potato Skin	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	17% 1.37mg	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	58% 1.33mg	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	8.22% 57.5mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	8.8% 300mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	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	7.58% 0.83mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Potato Skin per 7 oz

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

• 7 ounces of Raspberries have 1.5 times more Vitamin B1, 1.2 times more Vitamin B9 and 2.3 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.7 times more Vitamin B3 and 4.3 times more Vitamin B6 than Raw Raspberries.
• Both Raspberries and Potato Skin provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Raspberries 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 Raspberries vs Potato Skin:

• 7 oz of Raw Potato Skin contain 4.7 times more Copper, 4.7 times more Iron, 1.3 times more Phosphorus and 2.7 times more Potassium than Raw Raspberries.
• Both Raspberries and Potato Skin contain similar levels of Calcium, Magnesium, Manganese, Zinc and Water per seven ounces.
• Both Raw Raspberries as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raspberries have 12.6 times more Omega 3 and 2.6 times more Fiber than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.1 times more Protein than Raw Raspberries.
• Both Raspberries and Potato Skin offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Raspberries provide inadequate amounts of Energy
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Raspberries as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Raspberries VS Potato Skin

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

Raspberries are rich in antioxidants, fiber, and vitamins C and K, which can help support immune function, heart health, and digestion. Potato skins are a good source of fiber, potassium, and vitamin C, which can also support heart health and digestion. However, raspberries are lower in calories and carbohydrates compared to potato skins, making them a better option for those looking to manage their weight or blood sugar levels.

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

Raspberries would be a better choice for weight loss compared to potato skins. Raspberries are low in calories, high in fiber, and rich in antioxidants, making them a great option for promoting weight loss. Potato skins, on the other hand, are higher in calories and lower in fiber, which may not be as effective for weight loss.

Should I eat more Raspberries 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 raspberries and potato skins can be beneficial for muscle growth, but for optimal results, it is recommended to include a variety of protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains in your diet. Additionally, incorporating a mix of fruits, vegetables, whole grains, and healthy fats will provide your body with the necessary nutrients to support muscle growth and overall health.

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

Raspberries have a higher environmental impact compared to potato skins due to factors such as water usage, pesticide use, and transportation. Raspberries require more water to grow and are often sprayed with more pesticides than potatoes. Additionally, raspberries are typically transported over longer distances, contributing to their carbon footprint. Choosing locally grown, organic raspberries and utilizing potato skins can help reduce the environmental impact of both foods.