Comparing Nutrients in 14 ounces Potato Skin VS Balsam-pear , Leafy Tips

Macros Ratio

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

Macro Nutrients

	Potato Skin	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	7.94% 230kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	2.82% 2.74g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	NA	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.4g	10% 13g	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	26% 9.92g	NA	38g per day for Men 19-50 years
Protein	18.2% 10.2g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	0% 0μg	38.4% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	111% 1.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	245% 3.2mg	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	17% 67.5μg	127% 508μg	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	50.3% 45.2mg	388% 349mg	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

	Potato Skin	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	12% 119mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	88.6% 0.8mg	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	161% 13mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	92% 2.13mg	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	21.5% 151mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	48.2% 1639mg	71% 2413mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	8.93% 331g	9.57% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Balsam-pear , Leafy Tips per 14 oz

Compare the macro and micronutrient content in 14 oz of Potato Skin versus 14 oz of Balsam-pear , Leafy Tips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Potato Skin vs Balsam-pear , Leafy Tips:

• 14 ounces of Potato Skin have 4.8 times more Vitamin B5 than Balsam-pear , Leafy Tips.
• While 14 oz of Raw Balsam-pear , Leafy Tips contain more Vitamin A, 8.6 times more Vitamin B1, 9.5 times more Vitamin B2, 3.4 times more Vitamin B6, 7.5 times more Vitamin B9 and 7.7 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Balsam-pear , Leafy Tips provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• 14 ounces of Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Raw Potato Skin as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Potato Skin vs Balsam-pear , Leafy Tips:

• 14 ounces of Potato Skin have 2.1 times more Copper and 1.6 times more Iron than Balsam-pear , Leafy Tips.
• While 14 oz of Raw Balsam-pear , Leafy Tips contain 2.8 times more Calcium, 3.7 times more Magnesium, 2.6 times more Phosphorus and 1.5 times more Potassium than Raw Potato Skin.
• Both Potato Skin and Balsam-pear , Leafy Tips contain similar levels of Manganese, Zinc and Water per 14 ounces.
• Both Raw Potato Skin as well as Raw Balsam-pear , Leafy Tips lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Potato Skin have 1.9 times more Energy and 3.8 times more Carbohydrate than Balsam-pear , Leafy Tips.
• While 14 oz of Raw Balsam-pear , Leafy Tips contain 2.1 times more Protein than Raw Potato Skin.
• 14 ounces of Balsam-pear , Leafy Tips provide inadequate amounts of Energy