Comparing Nutrients in 300 calories Boiled Lentils VS Potato Skin

Weight per 300 calories

• Boiled Lentils: 259g
• Potato Skin: 517g

Boiled Lentils have 2 times more energy per 100g than Potato Skin. It has average energy density when compared to other foods. Raw Potato Skin having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Lentils or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Boiled Lentils	30%	3%	67%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Lentils	Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	6% 0.096g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.35g	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	40% 52g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	6.42% 4.66g	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	53.8% 20.4g	34% 13g	38g per day for Men 19-50 years
Protein	41.7% 23.3g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Lentils	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	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	117% 468μg	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	4.3% 3.88mg	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	1.9% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lentils	Potato Skin	Recommended Dietary Allowance
Calcium	4.9% 49mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	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	108% 8.6mg	209% 16.8mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	55.5% 1.28mg	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	66.5% 466mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	28% 954mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	13% 7.24μg	2.82% 1.55μg	55μg per day for Men 19-50 years
Sodium	0.34% 5.17mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	4.87% 180g	11.6% 431g	3700g per day for Men 19-50 years

Boiled Lentils VS Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Lentils or Potato Skin?

Lets compare vitamin content per 300 calories of Boiled Lentils vs Potato Skin:

• 300 calories of Boiled Lentils have 4 times more Vitamin B1 and 5.3 times more Vitamin B9 than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 1.9 times more Vitamin B3, 2.7 times more Vitamin B6 and 15.2 times more Vitamin C than Boiled Lentils.
• Both Boiled Lentils and Potato Skin provide similar amounts of Vitamin B2 and Vitamin B5 per 300 calories.
• 300 calories of Boiled Lentils have insufficient amounts of Vitamin C
• Both Boiled Lentils as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Lentils vs Potato Skin:

• 300 calories of Boiled Lentils have 2.4 times more Phosphorus, 4.7 times more Selenium and 1.8 times more Zinc than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 3.2 times more Calcium, 3.4 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium, 2.4 times more Manganese, 2.2 times more Potassium and 2.4 times more Water than Boiled Lentils.
• 300 calories of Boiled Lentils lack sufficient amounts of Calcium
• 300 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Lentils have 1.6 times more Fiber and 1.8 times more Protein than Potato Skin.
• Both Boiled Lentils and Potato Skin offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Boiled Lentils as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.