Comparing Nutrients in 300 calories Potato Skin VS Sour Pickled Cucumber low Salt

Weight per 300 calories

• Potato Skin: 517g
• Sour Pickled Cucumber low Salt: 2727g

Potato Skin has 5.3 times more energy per 100g than Sour Pickled Cucumber low Salt. It has low energy density when compared to other foods. Sour Pickled Cucumber low sodium having very low energy density.

Discover which food has more nutrients per 300 calories - Potato Skin or Sour Pickled Cucumber low Salt?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Sour Pickled Cucumber low Salt	11%	15%	74%

Macro Nutrients

	Potato Skin	Sour Pickled Cucumber low Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	5.62% 5.45g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	4.43% 1.4g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	78.4% 1.25g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.17g	5.45% 0.93g	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	47.4% 61.6g	130g per day for Men 19-50 years
Sugars	NA	40% 29g	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	86% 32.7g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Sour Pickled Cucumber low Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	30.3% 273μg	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	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	19% 0.25mg	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	6.8% 27.3μg	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	30.3% 27.3mg	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	16.4% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1068% 1282μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Sour Pickled Cucumber low Salt	Recommended Dietary Allowance
Calcium	15.5% 155mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	258% 2.3mg	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	136% 11mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	13% 0.3mg	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	54.5% 382mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	18.4% 627mg	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	32.7% 491mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	4.96% 0.55mg	11mg per day for Men 19-50 years
Water	11.6% 431g	69.3% 2566g	3700g per day for Men 19-50 years

Potato Skin VS Sour Pickled Cucumber Low Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Potato Skin or Sour Pickled Cucumber low Salt?

Lets compare vitamin content per 300 calories of Potato Skin vs Sour Pickled Cucumber low Salt:

• 300 calories of Potato Skin have more Vitamin B1, more Vitamin B3, 1.5 times more Vitamin B5, 5 times more Vitamin B6, 3.2 times more Vitamin B9 and 2.2 times more Vitamin C than Sour Pickled Cucumber low Salt.
• While 300 kcal of Sour Pickled Cucumber low sodium contain more Vitamin A and 1.4 times more Vitamin B2 than Raw Potato Skin.
• 300 calories of Potato Skin have insufficient amounts of Vitamin A
• 300 calories of Sour Pickled Cucumber low Salt have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Potato Skin as well as Sour Pickled Cucumber low sodium have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Potato Skin vs Sour Pickled Cucumber low Salt:

• 300 calories of Potato Skin have more Calcium, 1.5 times more Iron, 10.4 times more Manganese, 3.4 times more Potassium and 3.3 times more Zinc than Sour Pickled Cucumber low Salt.
• While 300 kcal of Sour Pickled Cucumber low sodium contain 1.9 times more Phosphorus, 9.5 times more Sodium and 6 times more Water than Raw Potato Skin.
• Both Potato Skin and Sour Pickled Cucumber low Salt contain similar levels of Copper and Magnesium per 300 calories.
• 300 calories of Sour Pickled Cucumber low Salt lack sufficient amounts of Calcium and Zinc
• Both Raw Potato Skin as well as Sour Pickled Cucumber low sodium lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Potato Skin have 1.5 times more Protein than Sour Pickled Cucumber low Salt.
• While 300 kcal of Sour Pickled Cucumber low sodium contain 24.3 times more Omega 3 and 2.5 times more Fiber than Raw Potato Skin.
• Both Potato Skin and Sour Pickled Cucumber low Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Potato Skin as well as Sour Pickled Cucumber low sodium provide inadequate amounts of Omega 6 in 300 calories.