Comparing Nutrients in 300 calories Potato Skin VS Pears, canned, water pack, solids and liquids

Weight per 300 calories

• Potato Skin: 517g
• Pears, canned, water pack, solids and liquids: 1035g

Potato Skin has 2 times more energy per 100g than Pears, canned, water pack, solids and liquids. It has low energy density when compared to other foods. Pears, canned, water pack, solids and liquids having very low energy density.

Discover which food has more nutrients per 300 calories - Potato Skin or Pears, canned, water pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Pears, canned, water pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Potato Skin	Pears, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.065% 0.021g	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	0.43% 0.072g	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	62% 80.8g	130g per day for Men 19-50 years
Sugars	NA	87% 63g	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	55.6% 40.3g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 3.1g	g per day for Men 19-50 years
Fiber	34% 13g	43.6% 16.6g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	3.5% 1.97g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Pears, canned, water pack, solids and liquids	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	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	7.96% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	4.55% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	11% 0.14mg	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	2.6% 10.3μg	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	65.5% 59mg	11.5% 10.3mg	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	5.5% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Pears, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	15.5% 155mg	4.14% 41.4mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	58.6% 0.53mg	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	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	9.85% 41.4mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	15.3% 0.35mg	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	10.3% 72.4mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	16% 548mg	3400mg per day for Men 19-50 years
Selenium	2.82% 1.55μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.45% 51.7mg	1.38% 20.7mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	8.46% 0.93mg	11mg per day for Men 19-50 years
Water	11.6% 431g	25.7% 950g	3700g per day for Men 19-50 years

Potato Skin VS Pears, Canned, Water Pack, Solids And Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Potato Skin or Pears, canned, water pack, solids and liquids?

Lets compare vitamin content per 300 calories of Potato Skin vs Pears, canned, water pack, solids and liquids:

• 300 calories of Potato Skin have 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 9.6 times more Vitamin B3, 6.9 times more Vitamin B5, 8.5 times more Vitamin B6, 8.5 times more Vitamin B9 and 5.7 times more Vitamin C than Pears, canned, water pack, solids and liquids.
• 300 calories of Pears, canned, water pack, solids and liquids have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Potato Skin as well as Pears, canned, water pack, solids and liquids 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, water pack, solids and liquids:

• 300 calories of Potato Skin have 3.8 times more Calcium, 4.1 times more Copper, 7.7 times more Iron, 2.9 times more Magnesium, 8.9 times more Manganese, 2.7 times more Phosphorus, 3.9 times more Potassium and 1.9 times more Zinc than Pears, canned, water pack, solids and liquids.
• While 300 kcal of Pears, canned, water pack, solids and liquids contain 2.2 times more Water than Raw Potato Skin.
• 300 calories of Pears, canned, water pack, solids and liquids lack sufficient amounts of Calcium
• Both Raw Potato Skin as well as Pears, canned, water pack, solids and liquids lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Potato Skin have 6.8 times more Protein than Pears, canned, water pack, solids and liquids.
• While 300 kcal of Pears, canned, water pack, solids and liquids contain 1.3 times more Carbohydrate and 1.3 times more Fiber than Raw Potato Skin.
• Both Potato Skin and Pears, canned, water pack, solids and liquids offer comparable quantities of Energy per 300 calories.
• 300 calories of Pears, canned, water pack, solids and liquids provide inadequate amounts of Protein
• Both Raw Potato Skin as well as Pears, canned, water pack, solids and liquids provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.