Comparing Nutrients in 300 calories Balsam-pear , Leafy Tips VS Potato Skin

Weight per 300 calories

• Balsam-pear , Leafy Tips: 1000g
• Potato Skin: 517g

Raw Potato Skin has 1.9 times more energy per unit of mass than Raw Balsam-pear , Leafy Tips, which is low in comparison to other foods. Balsam-pear , Leafy Tips having low energy density.

Discover which food has more nutrients per 300 calories - Balsam-pear , Leafy Tips or Potato Skin?

Macros Ratio

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

Macro Nutrients

	Balsam-pear , Leafy Tips	Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	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	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.3% 33g	49.5% 64.3g	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	NA	34% 13g	38g per day for Men 19-50 years
Protein	95% 53g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Potato Skin	Recommended Dietary Allowance
Vitamin A	97% 870μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	278% 3.6mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.4% 11mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.03mg	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	320% 1280μg	22% 88μg	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	978% 880mg	65.5% 59mg	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

	Balsam-pear , Leafy Tips	Potato Skin	Recommended Dietary Allowance
Calcium	84% 840mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	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	255% 20.4mg	209% 16.8mg	8mg per day for Men 19-50 years
Magnesium	202% 850mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	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	141% 990mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	179% 6080mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	2.82% 1.55μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	24% 893g	11.6% 431g	3700g per day for Men 19-50 years

Balsam-pear , Leafy Tips VS Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Balsam-pear , Leafy Tips or Potato Skin?

Lets compare vitamin content per 300 calories of Balsam-pear , Leafy Tips vs Potato Skin:

• 300 calories of Balsam-pear , Leafy Tips have more Vitamin A, 16.7 times more Vitamin B1, 18.4 times more Vitamin B2, 2.1 times more Vitamin B3, 6.5 times more Vitamin B6, 14.6 times more Vitamin B9 and 14.9 times more Vitamin C than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 2.5 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• 300 calories of Potato Skin have insufficient amounts of Vitamin A
• Both Raw Balsam-pear , Leafy Tips as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Balsam-pear , Leafy Tips vs Potato Skin:

• 300 calories of Balsam-pear , Leafy Tips have 5.4 times more Calcium, 1.2 times more Iron, 7.1 times more Magnesium, 1.7 times more Manganese, 5 times more Phosphorus, 2.8 times more Potassium, 5.8 times more Selenium, 2.1 times more Sodium, 1.7 times more Zinc and 2.1 times more Water than Potato Skin.
• Both Balsam-pear , Leafy Tips and Potato Skin contain similar levels of Copper per 300 calories.
• 300 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Balsam-pear , Leafy Tips have 13.3 times more Fat and 4 times more Protein than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 2 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Potato Skin offer comparable quantities of Energy per 300 calories.