Comparing Nutrients in 100 calories Mammy-apple VS Potato Skin

Weight per 100 calories

• Mammy-apple: 196g
• Potato Skin: 172g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Mammy-apple or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Potato Skin	17%	1%	82%

Macro Nutrients

	Mammy-apple	Potato Skin	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.08% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	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	19% 24.5g	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	15.5% 5.9g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	7.9% 4.43g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Potato Skin	Recommended Dietary Allowance
Vitamin A	2.6% 23.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.27% 0.039mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.03% 0.078mg	5.04% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.04% 0.2mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	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	6.86% 27.5μg	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	30.5% 27.5mg	22% 19.7mg	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

	Mammy-apple	Potato Skin	Recommended Dietary Allowance
Calcium	2.16% 21.6mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	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	17% 1.37mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	7.47% 31.4mg	9.44% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	3.1% 21.6mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	2.14% 1.18μg	0.94% 0.52μg	55μg per day for Men 19-50 years
Sodium	1.96% 29.4mg	1.15% 17.2mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	5.5% 0.6mg	11mg per day for Men 19-50 years
Water	4.57% 169g	3.9% 144g	3700g per day for Men 19-50 years

Mammy-apple VS Potato Skin Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Mammy-apple or Potato Skin?

Lets compare vitamin content per 100 calories of Mammy-apple vs Potato Skin:

• 100 calories of Mammy-apple have more Vitamin A and 1.4 times more Vitamin C than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 2.3 times more Vitamin B3, 2.6 times more Vitamin B5 and 2.1 times more Vitamin B6 than Raw Mammy-apple.
• Both Mammy-apple and Potato Skin provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 100 calories.
• 100 calories of Potato Skin have insufficient amounts of Vitamin A
• Both Raw Mammy-apple as well as Raw Potato Skin have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Mammy-apple vs Potato Skin:

• 100 calories of Mammy-apple have 2.3 times more Selenium than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 2.4 times more Calcium, 4.3 times more Copper, 4.1 times more Iron, 1.3 times more Magnesium, 3 times more Phosphorus, 7.7 times more Potassium and 3.1 times more Zinc than Raw Mammy-apple.
• Both Mammy-apple and Potato Skin contain similar levels of Water per 100 calories.
• 100 calories of Mammy-apple lack sufficient amounts of Zinc
• 100 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Mammy-apple have 1.4 times more Fiber than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 4.5 times more Protein than Raw Mammy-apple.
• Both Mammy-apple and Potato Skin offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Mammy-apple provide inadequate amounts of Protein
• Both Raw Mammy-apple as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.