Comparing Nutrients in 300 calories Fuji Apples VS Potato Skin

Weight per 300 calories

• Fuji Apples: 476g
• Potato Skin: 517g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Fuji Apples or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Fuji Apples	1%	3%	96%
Potato Skin	17%	1%	82%

Macro Nutrients

	Fuji Apples	Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.86g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	NA	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	NA	0.97% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.8% 72.5g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	76.7% 55.6g	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	42.5% 31g	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	% 14.3g	NA	g per day for Men 19-50 years
Sucrose	% 10.5g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	34% 13g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Fuji Apples	Potato Skin	Recommended Dietary Allowance
Vitamin A	1.06% 9.52μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.16% 0.062mg	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.52% 0.12mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.1% 0.33mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.86% 0.24mg	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	95% 1.24mg	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	3.57% 14.3μg	22% 88μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	65.5% 59mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.7% 0.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fuji Apples	Potato Skin	Recommended Dietary Allowance
Calcium	3.33% 33.3mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	243% 2.2mg	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	5.95% 0.48mg	209% 16.8mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	6.4% 0.15mg	135% 3.1mg	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	8.84% 62mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	15.3% 519mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.82% 1.55μg	55μg per day for Men 19-50 years
Sodium	0.32% 4.76mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	1.73% 0.19mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	11% 401g	11.6% 431g	3700g per day for Men 19-50 years

Fuji Apples VS Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Fuji Apples or Potato Skin?

Lets compare vitamin content per 300 calories of Fuji Apples vs Potato Skin:

• 300 kcal of Raw Potato Skin contain 1.8 times more Vitamin B1, 1.6 times more Vitamin B2, 16 times more Vitamin B3, 6.4 times more Vitamin B5, 5.8 times more Vitamin B6 and 6.2 times more Vitamin B9 than Raw Fuji Apples with skin.
• 300 calories of Fuji Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Fuji Apples with skin as well as Raw Potato Skin have insufficient amounts of Vitamin A in 300 calories.

Comparing minerals per 300 calories for Fuji Apples vs Potato Skin:

• 300 kcal of Raw Potato Skin contain 4.7 times more Calcium, 18.4 times more Copper, 35.2 times more Iron, 5 times more Magnesium, 21.1 times more Manganese, 3.2 times more Phosphorus, 4.1 times more Potassium and 9.5 times more Zinc than Raw Fuji Apples with skin.
• Both Fuji Apples and Potato Skin contain similar levels of Water per 300 calories.
• 300 calories of Fuji Apples lack sufficient amounts of Calcium, Iron, Magnesium and Zinc
• Both Raw Fuji Apples with skin as well as Raw Potato Skin lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Potato Skin contain 1.3 times more Fiber and 14 times more Protein than Raw Fuji Apples with skin.
• Both Fuji Apples and Potato Skin offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Fuji Apples provide inadequate amounts of Protein