Comparing Nutrients in 300 calories Baked Potato Skin VS Chickpea flour

Weight per 300 calories

• Baked Potato Skin: 152g
• Chickpea flour: 77.5g

Chickpea flour has 2 times more energy per unit of mass than Baked Potato Skin, which is high in comparison to other foods. Baked Potato Skin having above average energy density.

Discover which food has more nutrients per 300 calories - Baked Potato Skin or Chickpea flour?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Chickpea flour	24%	16%	60%

Macro Nutrients

	Baked Potato Skin	Chickpea flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.15g	5.35% 5.2g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	1.68% 0.54g	32g per day for Men 19-50 years
Omega 3	0.95% 0.015g	5.43% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.048g	13% 2.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 69.8g	34.5% 45g	130g per day for Men 19-50 years
Sugars	2.93% 2.12g	11.6% 8.4g	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	31.5% 12g	22% 8.37g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Chickpea flour	Recommended Dietary Allowance
Vitamin A	0.17% 1.5μg	0.17% 1.55μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	8.54% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.6% 0.93mg	29.3% 0.38mg	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	8.33% 33.3μg	84.7% 339μg	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	22.7% 20.5mg	0% 0mg	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	0.4% 0.061mg	4.3% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	5.88% 7.05μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Chickpea flour	Recommended Dietary Allowance
Calcium	5.15% 51.5mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	78.6% 0.71mg	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	133% 10.7mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	30.6% 129mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	54% 1.24mg	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	22% 153mg	35.2% 247mg	700mg per day for Men 19-50 years
Potassium	25.5% 868mg	19.3% 656mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	11.7% 6.43μg	55μg per day for Men 19-50 years
Sodium	2.12% 32mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	6.75% 0.74mg	20% 2.18mg	11mg per day for Men 19-50 years
Water	1.94% 71.7g	0.22% 7.97g	3700g per day for Men 19-50 years

Baked Potato Skin VS Chickpea Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Potato Skin or Chickpea flour?

Lets compare vitamin content per 300 calories of Baked Potato Skin vs Chickpea flour:

• 300 calories of Baked Potato Skin have 2 times more Vitamin B2, 3.4 times more Vitamin B3, 2.8 times more Vitamin B5, 2.4 times more Vitamin B6 and more Vitamin C than Chickpea flour.
• While 300 kcal of Chickpea flour contain 2 times more Vitamin B1 and 10.2 times more Vitamin B9 than Baked Potato Skin.
• 300 calories of Chickpea flour have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Chickpea flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Baked Potato Skin vs Chickpea flour:

• 300 calories of Baked Potato Skin have 1.8 times more Copper, 2.8 times more Iron and 1.3 times more Potassium than Chickpea flour.
• While 300 kcal of Chickpea flour contain 2 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus, 6.1 times more Selenium and 2.9 times more Zinc than Baked Potato Skin.
• 300 calories of Baked Potato Skin lack sufficient amounts of Selenium
• Both Baked Potato Skin as well as Chickpea flour lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Potato Skin have 1.6 times more Carbohydrate and 1.4 times more Fiber than Chickpea flour.
• While 300 kcal of Chickpea flour contain 45.9 times more Omega 6, 4 times more Sugars and 2.7 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Chickpea flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Baked Potato Skin provide inadequate amounts of Omega 6
• Both Baked Potato Skin as well as Chickpea flour provide inadequate amounts of Omega 3 in 300 calories.