Comparing Nutrients in 1 kilogram 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	20% 580kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	NA	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	25.3% 33g	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	65.8% 25g	NA	38g per day for Men 19-50 years
Protein	46% 25.7g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	0% 0μg	97% 870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	278% 3.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	618% 8.03mg	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	42.5% 170μg	320% 1280μg	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	127% 114mg	978% 880mg	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	30% 300mg	84% 840mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	223% 2mg	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	405% 32.4mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	202% 850mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	233% 5.36mg	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	54.3% 380mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	179% 6080mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	22.5% 833g	24% 893g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Balsam-pear , Leafy Tips per 1 kg

Compare the macro and micronutrient content in 1 kg of Potato Skin versus 1 kg of Balsam-pear , Leafy Tips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Potato Skin vs Balsam-pear , Leafy Tips:

• 1 kilogram of Potato Skin has 4.8 times more Vitamin B5 than Balsam-pear , Leafy Tips.
• While 1 kg of Raw Balsam-pear , Leafy Tips contains 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 one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs Balsam-pear , Leafy Tips:

• 1 kilogram of Potato Skin has 2.1 times more Copper and 1.6 times more Iron than Balsam-pear , Leafy Tips.
• While 1 kg of Raw Balsam-pear , Leafy Tips contains 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 one kilogram.
• Both Raw Potato Skin as well as Raw Balsam-pear , Leafy Tips lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Potato Skin has 1.9 times more Energy and 3.8 times more Carbohydrate than Balsam-pear , Leafy Tips.
• While 1 kg of Raw Balsam-pear , Leafy Tips contains 2.1 times more Protein than Raw Potato Skin.
• 1 kilogram of Balsam-pear , Leafy Tips provide inadequate amounts of Energy