Comparing Nutrients in 300 calories Dried Litchis VS Potato Skin

Weight per 300 calories

• Dried Litchis: 108g
• Potato Skin: 517g

Dried Litchis have 4.8 times more energy per 100g than Potato Skin. It has high energy density when compared to other foods. Raw Potato Skin having low energy density.

Discover which food has more nutrients per 300 calories - Dried Litchis or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Dried Litchis	5%	3%	92%
Potato Skin	17%	1%	82%

Macro Nutrients

	Dried Litchis	Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	59% 76.6g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	99% 71.6g	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	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	13% 5g	34% 13g	38g per day for Men 19-50 years
Protein	7.35% 4.1g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Dried Litchis	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	0.9% 0.011mg	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.5% 0.62mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.36mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	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	3.25% 13μg	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	220% 198mg	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	2.24% 0.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.44% 1.73μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Litchis	Potato Skin	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	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	23% 1.84mg	209% 16.8mg	8mg per day for Men 19-50 years
Magnesium	11% 45.5mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	28% 196mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	35.4% 1202mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	2.56% 1.4μg	2.82% 1.55μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.25mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	2.76% 0.3mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	0.65% 24g	11.6% 431g	3700g per day for Men 19-50 years

Dried Litchis VS Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Litchis or Potato Skin?

Lets compare vitamin content per 300 calories of Dried Litchis vs Potato Skin:

• 300 calories of Dried Litchis have 3.1 times more Vitamin B2 and 3.4 times more Vitamin C than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 10 times more Vitamin B1, 1.6 times more Vitamin B3, 12.7 times more Vitamin B6 and 6.8 times more Vitamin B9 than Dried Litchis.
• 300 calories of Dried Litchis have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Dried Litchis 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 Dried Litchis vs Potato Skin:

• 300 kcal of Raw Potato Skin contain 4.3 times more Calcium, 3.2 times more Copper, 9.1 times more Iron, 2.6 times more Magnesium, 12.3 times more Manganese, 1.8 times more Potassium, 6 times more Zinc and 17.8 times more Water than Dried Litchis.
• Both Dried Litchis and Potato Skin contain similar levels of Phosphorus per 300 calories.
• 300 calories of Dried Litchis lack sufficient amounts of Calcium and Zinc
• Both Dried Litchis as well as Raw Potato Skin lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Litchis have 3.7 times more Omega 3 than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 2.6 times more Fiber and 3.2 times more Protein than Dried Litchis.
• Both Dried Litchis and Potato Skin offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Potato Skin provide inadequate amounts of Omega 3
• Both Dried Litchis as well as Raw Potato Skin provide inadequate amounts of Omega 6 in 300 calories.