Comparing Nutrients in 300 calories Potato Skin VS Pears, canned, heavy syrup, drained

Weight per 300 calories

• Potato Skin: 517g
• Pears, canned, heavy syrup, drained: 405g

Pears, canned, heavy syrup, drained have 1.3 times more energy per unit of mass than Raw Potato Skin, which is average in comparison to other foods. Potato Skin having low energy density.

Discover which food has more nutrients per 300 calories - Potato Skin or Pears, canned, heavy syrup, drained?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Pears, canned, heavy syrup, drained	1%	2%	97%

Macro Nutrients

	Potato Skin	Pears, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.17g	0.98% 0.17g	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	59.5% 77.4g	130g per day for Men 19-50 years
Sugars	NA	92% 66.6g	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	29% 11g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	1.74% 0.97g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Pears, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.05% 0.11mg	3.7% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	7.5% 0.097mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	4.37% 0.057mg	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	1% 4.05μg	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	4.95% 4.46mg	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	3.24% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Pears, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	15.5% 155mg	2.43% 24.3mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	27.5% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.76% 30.4μg	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	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	3.86% 16.2mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	NA	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	4.63% 32.4mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	7.87% 268mg	3400mg per day for Men 19-50 years
Selenium	2.82% 1.55μg	0.74% 0.41μg	55μg per day for Men 19-50 years
Sodium	3.45% 51.7mg	1.35% 20.3mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	2.95% 0.32mg	11mg per day for Men 19-50 years
Water	11.6% 431g	8.8% 326g	3700g per day for Men 19-50 years

Potato Skin VS Pears, Canned, Heavy Syrup, Drained Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Potato Skin or Pears, canned, heavy syrup, drained?

Lets compare vitamin content per 300 calories of Potato Skin vs Pears, canned, heavy syrup, drained:

• 300 calories of Potato Skin have 2.4 times more Vitamin B1, 2 times more Vitamin B2, 5.4 times more Vitamin B3, 21.8 times more Vitamin B6, 21.7 times more Vitamin B9 and 13.2 times more Vitamin C than Pears, canned, heavy syrup, drained.
• 300 calories of Pears, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Potato Skin as well as Pears, canned, heavy syrup, drained have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Potato Skin vs Pears, canned, heavy syrup, drained:

• 300 calories of Potato Skin have 6.4 times more Calcium, 8.8 times more Copper, 18.8 times more Iron, 7.3 times more Magnesium, 6.1 times more Phosphorus, 8 times more Potassium, 5.6 times more Zinc and 1.3 times more Water than Pears, canned, heavy syrup, drained.
• 300 calories of Pears, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Raw Potato Skin as well as Pears, canned, heavy syrup, drained lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Potato Skin have 13.7 times more Protein than Pears, canned, heavy syrup, drained.
• Both Potato Skin and Pears, canned, heavy syrup, drained offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Pears, canned, heavy syrup, drained provide inadequate amounts of Protein
• Both Raw Potato Skin as well as Pears, canned, heavy syrup, drained provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.