Comparing Nutrients in 300 calories Canned Pimento VS Baked Potato Skin

Weight per 300 calories

• Canned Pimento: 1304g
• Baked Potato Skin: 152g

Baked Potato Skin has 8.6 times more energy per unit of mass than Canned Pimento, which is above average in comparison to other foods. Canned Pimento having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Pimento or Baked Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Canned Pimento	16%	10%	74%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Canned Pimento	Baked Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.03% 3.9g	0.16% 0.15g	97g per day for Men 19-50 years
Saturated Fat	1.83% 0.59g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	12.2% 0.2g	0.95% 0.015g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	0.29% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	53.7% 69.8g	130g per day for Men 19-50 years
Sugars	48.8% 35.3g	2.93% 2.12g	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	65.2% 24.8g	31.5% 12g	38g per day for Men 19-50 years
Protein	25.6% 14.3g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Canned Pimento	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	193% 1735μg	0.17% 1.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.2% 0.78mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8.02mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	216% 2.8mg	71.6% 0.93mg	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	19.6% 78.3μg	8.33% 33.3μg	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	1230% 1107mg	22.7% 20.5mg	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	60% 9mg	0.4% 0.061mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	90% 108μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pimento	Baked Potato Skin	Recommended Dietary Allowance
Calcium	7.83% 78.3mg	5.15% 51.5mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	138% 1.24mg	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	274% 22mg	133% 10.7mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78.3mg	15.5% 65mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	40.6% 0.93mg	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	31.7% 222mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	60.6% 2061mg	25.5% 868mg	3400mg per day for Men 19-50 years
Selenium	4.74% 2.6μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	12% 183mg	2.12% 32mg	1500mg per day for Men 19-50 years
Zinc	22.5% 2.48mg	6.75% 0.74mg	11mg per day for Men 19-50 years
Water	33% 1214g	1.94% 71.7g	3700g per day for Men 19-50 years

Canned Pimento VS Baked Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Pimento or Baked Potato Skin?

Lets compare vitamin content per 300 calories of Canned Pimento vs Baked Potato Skin:

• 300 calories of Canned Pimento have 1145 times more Vitamin A, 4.9 times more Vitamin B2, 1.7 times more Vitamin B3, 3 times more Vitamin B6, 2.3 times more Vitamin B9, 54.1 times more Vitamin C, 148.5 times more Vitamin E and 42 times more Vitamin K than Baked Potato Skin.
• While 300 kcal of Baked Potato Skin contain 10 times more Vitamin B5 than Canned Pimento.
• Both Canned Pimento and Baked Potato Skin provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Canned Pimento have insufficient amounts of Vitamin B5
• 300 calories of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Pimento as well as Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Pimento vs Baked Potato Skin:

• 300 calories of Canned Pimento have 1.5 times more Calcium, 2.1 times more Iron, 1.2 times more Magnesium, 1.3 times more Manganese, 1.4 times more Phosphorus, 2.4 times more Potassium, 5.7 times more Sodium, 3.3 times more Zinc and 16.9 times more Water than Baked Potato Skin.
• While 300 kcal of Baked Potato Skin contain 1.9 times more Copper than Canned Pimento.
• 300 calories of Baked Potato Skin lack sufficient amounts of Calcium
• Both Canned Pimento as well as Baked Potato Skin lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Pimento have 12.9 times more Omega 3, 39.3 times more Omega 6, 16.7 times more Sugars, 2.1 times more Fiber and 2.2 times more Protein than Baked Potato Skin.
• Both Canned Pimento and Baked Potato Skin offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6