Comparing Nutrients in 300 calories Potato Skin VS Bartlett Pears

Weight per 300 calories

• Potato Skin: 517g
• Bartlett Pears: 476g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Potato Skin or Bartlett Pears?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Bartlett Pears	2%	2%	96%

Macro Nutrients

	Potato Skin	Bartlett Pears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.79% 0.76g	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	NA	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	55% 71.5g	130g per day for Men 19-50 years
Sugars	NA	63.6% 46g	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	44.4% 32g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 2.05g	g per day for Men 19-50 years
Fiber	34% 13g	39% 14.8g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	3.3% 1.86g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Bartlett Pears	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.53% 4.76μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.05% 0.11mg	4.76% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	9.52% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	9.52% 0.12mg	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	7.14% 28.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	65.5% 59mg	23.3% 21mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Bartlett Pears	Recommended Dietary Allowance
Calcium	15.5% 155mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	41.3% 0.37mg	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	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	6.8% 28.6mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	7.66% 0.18mg	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	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	14% 481mg	3400mg per day for Men 19-50 years
Selenium	2.82% 1.55μg	0.87% 0.48μg	55μg per day for Men 19-50 years
Sodium	3.45% 51.7mg	0.32% 4.76mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	3.46% 0.38mg	11mg per day for Men 19-50 years
Water	11.6% 431g	11% 401g	3700g per day for Men 19-50 years

Potato Skin VS Bartlett Pears Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Potato Skin or Bartlett Pears?

Lets compare vitamin content per 300 calories of Potato Skin vs Bartlett Pears:

• 300 calories of Potato Skin have 1.9 times more Vitamin B1, 1.6 times more Vitamin B2, 6.8 times more Vitamin B3, 7.8 times more Vitamin B5, 10 times more Vitamin B6, 3.1 times more Vitamin B9 and 2.8 times more Vitamin C than Bartlett Pears.
• 300 calories of Bartlett Pears have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Raw Potato Skin as well as Raw Bartlett Pears have insufficient amounts of Vitamin A in 300 calories.

Comparing minerals per 300 calories for Potato Skin vs Bartlett Pears:

• 300 calories of Potato Skin have 3.6 times more Calcium, 5.9 times more Copper, 18.5 times more Iron, 4.2 times more Magnesium, 17.7 times more Manganese, 3.8 times more Phosphorus, 4.4 times more Potassium and 4.8 times more Zinc than Bartlett Pears.
• Both Potato Skin and Bartlett Pears contain similar levels of Water per 300 calories.
• 300 calories of Bartlett Pears lack sufficient amounts of Calcium and Zinc
• Both Raw Potato Skin as well as Raw Bartlett Pears lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Potato Skin have 7.2 times more Protein than Bartlett Pears.
• Both Potato Skin and Bartlett Pears offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Bartlett Pears provide inadequate amounts of Protein