Comparing Nutrients in 100 calories Baked Potato Skin VS Sugar-apples

Weight per 100 calories

• Baked Potato Skin: 50.5g
• Sugar-apples: 106g

Baked Potato Skin has 2.1 times more energy per 100g than Sugar-apples. It has above average energy density when compared to other foods. Raw Sugar-apples having average energy density.

Discover which food has more nutrients per 100 calories - Baked Potato Skin or Sugar-apples?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Sugar-apples	8%	2%	90%

Macro Nutrients

	Baked Potato Skin	Sugar-apples	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.052% 0.051g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.041% 0.013g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0.32% 0.005g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.095% 0.016g	0.25% 0.043g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	19.3% 25g	130g per day for Men 19-50 years
Sugars	0.98% 0.71g	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	10.5% 4g	12.3% 4.7g	38g per day for Men 19-50 years
Protein	3.87% 2.17g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Sugar-apples	Recommended Dietary Allowance
Vitamin A	0.056% 0.51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	9.75% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.1% 0.054mg	9.25% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	5.87% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.66% 0.43mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	16.4% 0.21mg	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	2.78% 11μg	3.72% 15μg	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	7.58% 6.8mg	43% 38.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.72% 0.86μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Sugar-apples	Recommended Dietary Allowance
Calcium	1.7% 17mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	10% 0.091mg	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	44.4% 3.56mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	5.17% 21.7mg	5.3% 22.3mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	NA	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	7.3% 51mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	8.5% 289mg	7.73% 263mg	3400mg per day for Men 19-50 years
Selenium	0.64% 0.35μg	1.16% 0.64μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.6mg	0.64% 9.57mg	1500mg per day for Men 19-50 years
Zinc	2.25% 0.25mg	0.97% 0.11mg	11mg per day for Men 19-50 years
Water	0.65% 24g	2.1% 78g	3700g per day for Men 19-50 years

Baked Potato Skin VS Sugar-apples Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Baked Potato Skin or Sugar-apples?

Lets compare vitamin content per 100 calories of Baked Potato Skin vs Sugar-apples:

• 100 calories of Baked Potato Skin have 1.6 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.5 times more Vitamin B6 than Sugar-apples.
• While 100 kcal of Raw Sugar-apples contain 1.9 times more Vitamin B1, 2.2 times more Vitamin B2, 1.3 times more Vitamin B9 and 5.7 times more Vitamin C than Baked Potato Skin.
• Both Baked Potato Skin as well as Raw Sugar-apples have insufficient amounts of Vitamin A and Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Baked Potato Skin vs Sugar-apples:

• 100 calories of Baked Potato Skin have 4.5 times more Copper, 5.6 times more Iron, 1.5 times more Phosphorus and 2.3 times more Zinc than Sugar-apples.
• While 100 kcal of Raw Sugar-apples contain 1.5 times more Calcium and 3.3 times more Water than Baked Potato Skin.
• Both Baked Potato Skin and Sugar-apples contain similar levels of Magnesium and Potassium per 100 calories.
• 100 calories of Baked Potato Skin lack sufficient amounts of Calcium
• 100 calories of Sugar-apples lack sufficient amounts of Zinc
• Both Baked Potato Skin as well as Raw Sugar-apples lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• Both Baked Potato Skin and Raw Sugar-apples have similar amounts of macro-nutrients per 100 kcal
• Both Baked Potato Skin and Sugar-apples offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 calories.
• Both Baked Potato Skin as well as Raw Sugar-apples provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.