Comparing Nutrients in 100 calories Balsam-pear , Leafy Tips VS Potato Skin

Weight per 100 calories

• Balsam-pear , Leafy Tips: 333g
• Potato Skin: 172g

Raw Potato Skin has 1.9 times more energy per unit of mass than Raw Balsam-pear , Leafy Tips, which is low in comparison to other foods. Balsam-pear , Leafy Tips having low energy density.

Discover which food has more nutrients per 100 calories - Balsam-pear , Leafy Tips or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Potato Skin	17%	1%	82%

Macro Nutrients

	Balsam-pear , Leafy Tips	Potato Skin	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	NA	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	NA	1.08% 0.017g	1.6g per day for Men 19-50 years
Omega 6	NA	0.32% 0.055g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.44% 11g	16.5% 21.4g	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	NA	11.3% 4.3g	38g per day for Men 19-50 years
Protein	31.5% 17.7g	7.9% 4.43g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Potato Skin	Recommended Dietary Allowance
Vitamin A	32.2% 290μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	5.04% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	206% 2.68mg	31.7% 0.41mg	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	107% 427μg	7.33% 29.3μg	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	326% 293mg	22% 19.7mg	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	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

	Balsam-pear , Leafy Tips	Potato Skin	Recommended Dietary Allowance
Calcium	28% 280mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	81% 0.73mg	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	85% 6.8mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	67.5% 283mg	9.44% 39.7mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	45% 1.04mg	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	47% 330mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	59.6% 2027mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	0.94% 0.52μg	55μg per day for Men 19-50 years
Sodium	2.44% 36.7mg	1.15% 17.2mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	5.5% 0.6mg	11mg per day for Men 19-50 years
Water	8.04% 298g	3.9% 144g	3700g per day for Men 19-50 years

Balsam-pear , Leafy Tips VS Potato Skin Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Balsam-pear , Leafy Tips or Potato Skin?

Lets compare vitamin content per 100 calories of Balsam-pear , Leafy Tips vs Potato Skin:

• 100 calories of Balsam-pear , Leafy Tips have more Vitamin A, 16.7 times more Vitamin B1, 18.4 times more Vitamin B2, 2.1 times more Vitamin B3, 6.5 times more Vitamin B6, 14.6 times more Vitamin B9 and 14.9 times more Vitamin C than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 2.5 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• 100 calories of Potato Skin have insufficient amounts of Vitamin A
• Both Raw Balsam-pear , Leafy Tips as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Balsam-pear , Leafy Tips vs Potato Skin:

• 100 calories of Balsam-pear , Leafy Tips have 5.4 times more Calcium, 1.2 times more Iron, 7.1 times more Magnesium, 1.7 times more Manganese, 5 times more Phosphorus, 2.8 times more Potassium, 5.8 times more Selenium, 2.1 times more Sodium, 1.7 times more Zinc and 2.1 times more Water than Potato Skin.
• Both Balsam-pear , Leafy Tips and Potato Skin contain similar levels of Copper per 100 calories.
• 100 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Balsam-pear , Leafy Tips have 13.3 times more Fat and 4 times more Protein than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 2 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Potato Skin offer comparable quantities of Energy per 100 calories.