Comparing Nutrients in 300 calories Potato Skin VS Boiled Balsam-pear , Pods with Salt

Weight per 300 calories

• Potato Skin: 517g
• Boiled Balsam-pear , Pods with Salt: 1579g

Potato Skin has 3.1 times more energy per 100g than Boiled Balsam-pear , Pods with Salt. It has low energy density when compared to other foods. Boiled and Drained Balsam-pear , Pods with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Potato Skin or Boiled Balsam-pear , Pods with Salt?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Boiled Balsam-pear , Pods with Salt	15%	7%	78%

Macro Nutrients

	Potato Skin	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	2.93% 2.84g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	NA	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	NA	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	52.5% 68.2g	130g per day for Men 19-50 years
Sugars	NA	42.5% 30.8g	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	34% 13g	83% 31.6g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.5% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.05% 0.11mg	67% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	27.6% 4.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	49.8% 0.65mg	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	22% 88μg	201% 805μg	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	65.5% 59mg	579% 521mg	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	NA	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	63% 75.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Calcium	15.5% 155mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	58% 0.52mg	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	209% 16.8mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	60% 253mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	59% 1.36mg	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% 197mg	81.2% 568mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	148% 5037mg	3400mg per day for Men 19-50 years
Selenium	2.82% 1.55μg	5.74% 3.16μg	55μg per day for Men 19-50 years
Sodium	3.45% 51.7mg	255% 3821mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	111% 12mg	11mg per day for Men 19-50 years
Water	11.6% 431g	40% 1483g	3700g per day for Men 19-50 years

Potato Skin VS Boiled Balsam-pear , Pods With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Potato Skin or Boiled Balsam-pear , Pods with Salt?

Lets compare vitamin content per 300 calories of Potato Skin vs Boiled Balsam-pear , Pods with Salt:

• 300 calories of Potato Skin have 1.2 times more Vitamin B3 and 1.9 times more Vitamin B6 than Boiled Balsam-pear , Pods with Salt.
• While 300 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain more Vitamin A, 7.4 times more Vitamin B1, 4.3 times more Vitamin B2, 2 times more Vitamin B5, 9.2 times more Vitamin B9 and 8.8 times more Vitamin C than Raw Potato Skin.
• 300 calories of Potato Skin have insufficient amounts of Vitamin A
• Both Raw Potato Skin as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Potato Skin vs Boiled Balsam-pear , Pods with Salt:

• 300 calories of Potato Skin have 4.2 times more Copper, 2.8 times more Iron and 2.3 times more Manganese than Boiled Balsam-pear , Pods with Salt.
• While 300 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain 2.1 times more Magnesium, 2.9 times more Phosphorus, 2.4 times more Potassium, 73.9 times more Sodium, 6.7 times more Zinc and 3.4 times more Water than Raw Potato Skin.
• Both Potato Skin and Boiled Balsam-pear , Pods with Salt contain similar levels of Calcium per 300 calories.
• Both Raw Potato Skin as well as Boiled and Drained Balsam-pear , Pods with Salt lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain 2.4 times more Fiber than Raw Potato Skin.
• Both Potato Skin and Boiled Balsam-pear , Pods with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.