Comparing Nutrients in 300 calories Mammy-apple VS Potato Skin

Weight per 300 calories

• Mammy-apple: 588g
• 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 - Mammy-apple or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Potato Skin	17%	1%	82%

Macro Nutrients

	Mammy-apple	Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	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	56.6% 73.5g	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	46.4% 17.6g	34% 13g	38g per day for Men 19-50 years
Protein	5.25% 2.94g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Potato Skin	Recommended Dietary Allowance
Vitamin A	7.84% 70.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.8% 0.12mg	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.2% 0.59mg	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	20.6% 82.4μg	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	92% 82.4mg	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	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

	Mammy-apple	Potato Skin	Recommended Dietary Allowance
Calcium	6.47% 64.7mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	56.2% 0.51mg	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	51.5% 4.1mg	209% 16.8mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	NA	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	9.24% 64.7mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	8.13% 276mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	2.82% 1.55μg	55μg per day for Men 19-50 years
Sodium	5.9% 88.2mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	5.35% 0.59mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	13.7% 507g	11.6% 431g	3700g per day for Men 19-50 years

Mammy-apple VS Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Mammy-apple or Potato Skin?

Lets compare vitamin content per 300 calories of Mammy-apple vs Potato Skin:

• 300 calories of Mammy-apple have more Vitamin A and 1.4 times more Vitamin C than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 2.3 times more Vitamin B3, 2.6 times more Vitamin B5 and 2.1 times more Vitamin B6 than Raw Mammy-apple.
• Both Mammy-apple and Potato Skin provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 300 calories.
• 300 calories of Potato Skin have insufficient amounts of Vitamin A
• Both Raw Mammy-apple as well as Raw Potato Skin have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Mammy-apple vs Potato Skin:

• 300 calories of Mammy-apple have 2.3 times more Selenium than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 2.4 times more Calcium, 4.3 times more Copper, 4.1 times more Iron, 1.3 times more Magnesium, 3 times more Phosphorus, 7.7 times more Potassium and 3.1 times more Zinc than Raw Mammy-apple.
• Both Mammy-apple and Potato Skin contain similar levels of Water per 300 calories.
• 300 calories of Mammy-apple lack sufficient amounts of Zinc
• 300 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Mammy-apple have 1.4 times more Fiber than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 4.5 times more Protein than Raw Mammy-apple.
• Both Mammy-apple and Potato Skin offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Mammy-apple provide inadequate amounts of Protein
• Both Raw Mammy-apple as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.