Comparing Nutrients in 100 calories Potato Skin VS Fried Green Plantains

Weight per 100 calories

• Potato Skin: 172g
• Fried Green Plantains: 32.4g

Fried Green Plantains have 5.3 times more energy per unit of mass than Raw Potato Skin, which is high in comparison to other foods. Potato Skin having low energy density.

Discover which food has more nutrients per 100 calories - Potato Skin or Fried Green Plantains?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Fried Green Plantains	2%	34%	64%

Macro Nutrients

	Potato Skin	Fried Green Plantains	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	3.94% 3.82g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	3.73% 1.2g	32g per day for Men 19-50 years
Omega 3	1.08% 0.017g	4.35% 0.07g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.055g	4.47% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16.5% 21.4g	12.2% 16g	130g per day for Men 19-50 years
Sugars	NA	1.62% 1.17g	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	0.29% 0.21g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.76g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	3% 1.13g	38g per day for Men 19-50 years
Protein	7.9% 4.43g	0.87% 0.49g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Fried Green Plantains	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.16% 19.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	1.27% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.066mg	2.54% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	1.65% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	2.5% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.7% 0.41mg	6.57% 0.085mg	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	7.33% 29.3μg	1.2% 4.85μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22% 19.7mg	1.22% 1.1mg	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	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

	Potato Skin	Fried Green Plantains	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	0.13% 1.3mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	6.6% 0.059mg	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	70% 5.6mg	2.7% 0.22mg	8mg per day for Men 19-50 years
Magnesium	9.44% 39.7mg	4.47% 18.8mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	2.65% 0.061mg	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	9.36% 65.5mg	2.03% 14.2mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	4.6% 156mg	3400mg per day for Men 19-50 years
Selenium	0.94% 0.52μg	NA	55μg per day for Men 19-50 years
Sodium	1.15% 17.2mg	0.043% 0.65mg	1500mg per day for Men 19-50 years
Zinc	5.5% 0.6mg	0.68% 0.074mg	11mg per day for Men 19-50 years
Water	3.9% 144g	0.32% 11.7g	3700g per day for Men 19-50 years

Potato Skin VS Fried Green Plantains Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Potato Skin or Fried Green Plantains?

Lets compare vitamin content per 100 calories of Potato Skin vs Fried Green Plantains:

• 100 calories of Potato Skin have 2.4 times more Vitamin B1, 2 times more Vitamin B2, 6.7 times more Vitamin B3, 4.1 times more Vitamin B5, 4.8 times more Vitamin B6, 6 times more Vitamin B9 and 17.9 times more Vitamin C than Fried Green Plantains.
• While 100 kcal of Fried Green Plantains contain more Vitamin A than Raw Potato Skin.
• 100 calories of Potato Skin have insufficient amounts of Vitamin A
• 100 calories of Fried Green Plantains have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C

Comparing minerals per 100 calories for Potato Skin vs Fried Green Plantains:

• 100 calories of Potato Skin have 40 times more Calcium, 12.3 times more Copper, 25.8 times more Iron, 2.1 times more Magnesium, 17.1 times more Manganese, 4.6 times more Phosphorus, 4.6 times more Potassium, 8.1 times more Zinc and 12.3 times more Water than Fried Green Plantains.
• 100 calories of Fried Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Potato Skin have 1.3 times more Carbohydrate, 3.8 times more Fiber and 9.1 times more Protein than Fried Green Plantains.
• While 100 kcal of Fried Green Plantains contain 22.2 times more Fat, 26.6 times more Saturated Fat, 4 times more Omega 3 and 13.8 times more Omega 6 than Raw Potato Skin.
• Both Potato Skin and Fried Green Plantains offer comparable quantities of Energy per 100 calories.
• 100 calories of Potato Skin provide inadequate amounts of Omega 3 and Omega 6
• 100 calories of Fried Green Plantains provide inadequate amounts of Protein