Comparing Nutrients in 300 calories Potato Skin VS Sweet Pickle relish

Weight per 300 calories

• Potato Skin: 517g
• Sweet Pickle relish: 231g

Sweet Pickle relish has 2.2 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 Sweet Pickle relish?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Sweet Pickle relish	1%	3%	96%

Macro Nutrients

	Potato Skin	Sweet Pickle relish	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	1.1% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.39% 0.12g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	9.1% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.17g	0.8% 0.14g	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	62.2% 81g	130g per day for Men 19-50 years
Sugars	NA	93% 67.2g	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	6.7% 2.54g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	1.52% 0.85g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Sweet Pickle relish	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.05% 0.11mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	5.86% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	3.36% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	0.32% 0.016mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	2.66% 0.035mg	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	0.58% 2.3μg	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	2.56% 2.3mg	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	8.92% 1.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	161% 193μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Sweet Pickle relish	Recommended Dietary Allowance
Calcium	15.5% 155mg	0.69% 6.92mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	21.8% 0.2mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	2.75% 11.5mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	1.5% 0.035mg	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	4.6% 32.3mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	1.7% 57.7mg	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	125% 1872mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	2.94% 0.32mg	11mg per day for Men 19-50 years
Water	11.6% 431g	3.87% 143g	3700g per day for Men 19-50 years

Potato Skin VS Sweet Pickle Relish Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Potato Skin or Sweet Pickle relish?

Lets compare vitamin content per 300 calories of Potato Skin vs Sweet Pickle relish:

• 300 calories of Potato Skin have more Vitamin B1, 2.6 times more Vitamin B2, 9.9 times more Vitamin B3, 96.7 times more Vitamin B5, 35.7 times more Vitamin B6, 38.1 times more Vitamin B9 and 25.6 times more Vitamin C than Sweet Pickle relish.
• While 300 kcal of Sweet Pickle relish contain more Vitamin A than Raw Potato Skin.
• 300 calories of Potato Skin have insufficient amounts of Vitamin A
• 300 calories of Sweet Pickle relish have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Potato Skin as well as Sweet Pickle relish have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Potato Skin vs Sweet Pickle relish:

• 300 calories of Potato Skin have 22.4 times more Calcium, 11.2 times more Copper, 8.3 times more Iron, 10.3 times more Magnesium, 90 times more Manganese, 6.1 times more Phosphorus, 37 times more Potassium, 5.6 times more Zinc and 3 times more Water than Sweet Pickle relish.
• While 300 kcal of Sweet Pickle relish contain 36.2 times more Sodium than Raw Potato Skin.
• 300 calories of Sweet Pickle relish lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Raw Potato Skin as well as Sweet Pickle relish lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Potato Skin have 5.1 times more Fiber and 15.6 times more Protein than Sweet Pickle relish.
• While 300 kcal of Sweet Pickle relish contain 2.8 times more Omega 3 and 1.3 times more Carbohydrate than Raw Potato Skin.
• Both Potato Skin and Sweet Pickle relish offer comparable quantities of Energy per 300 calories.
• 300 calories of Potato Skin provide inadequate amounts of Omega 3
• 300 calories of Sweet Pickle relish provide inadequate amounts of Protein
• Both Raw Potato Skin as well as Sweet Pickle relish provide inadequate amounts of Omega 6 in 300 calories.