Comparing Nutrients in 100 calories Potato Skin VS Rose-apples

Weight per 100 calories

• Potato Skin: 172g
• Rose-apples: 400g

Potato Skin has 2.3 times more energy per 100g than Rose-apples. It has low energy density when compared to other foods. Raw Rose-apples having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Rose-apples	9%	10%	81%

Macro Nutrients

	Potato Skin	Rose-apples	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	NA	32g per day for Men 19-50 years
Omega 3	1.08% 0.017g	NA	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.055g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.5% 21.4g	17.5% 23g	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	11.3% 4.3g	NA	38g per day for Men 19-50 years
Protein	7.9% 4.43g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Rose-apples	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.066mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.7% 0.41mg	NA	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	NA	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	22% 19.7mg	99% 89.2mg	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	Rose-apples	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	7.1% 0.064mg	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	3.5% 0.28mg	8mg per day for Men 19-50 years
Magnesium	9.44% 39.7mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	5.04% 0.12mg	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	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	14.5% 492mg	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% 0mg	1500mg per day for Men 19-50 years
Zinc	5.5% 0.6mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.9% 144g	10% 372g	3700g per day for Men 19-50 years

Potato Skin VS Rose-apples Nutrients Per 100 Kcal

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

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

• 100 kcal of Raw Rose-apples contain more Vitamin A, 2.2 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3 and 4.5 times more Vitamin C than Raw Potato Skin.
• 100 calories of Potato Skin have insufficient amounts of Vitamin A
• Both Raw Potato Skin as well as Raw Rose-apples have insufficient amounts of Vitamin B12 in 100 calories.

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

• 100 calories of Potato Skin have 11.4 times more Copper, 20 times more Iron, 2 times more Magnesium, 8.9 times more Manganese, 2 times more Phosphorus, 1.4 times more Potassium and 2.5 times more Zinc than Rose-apples.
• While 100 kcal of Raw Rose-apples contain 2.2 times more Calcium and 2.6 times more Water than Raw Potato Skin.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Potato Skin have 1.8 times more Protein than Rose-apples.
• Both Potato Skin and Rose-apples offer comparable quantities of Energy and Carbohydrate per 100 calories.