Comparing Nutrients in 300 calories Potato Skin VS Rose-apples

Weight per 300 calories

• Potato Skin: 517g
• Rose-apples: 1200g

Potato Skin has 2.3 times more energy per 100g than Rose-apples. It has low energy density when compared to other foods. Raw Rose-apples having very low energy density.

Discover which food has more nutrients per 300 calories - Potato Skin or Rose-apples?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Rose-apples	9%	10%	81%

Macro Nutrients

	Potato Skin	Rose-apples	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	3.7% 3.6g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	23.7% 13.3g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Rose-apples	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.7% 204μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.05% 0.11mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	60% 9.6mg	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	NA	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	NA	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	297% 268mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Rose-apples	Recommended Dietary Allowance
Calcium	15.5% 155mg	34.8% 348mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	21.3% 0.19mg	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	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	15% 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	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	43.4% 1476mg	3400mg per day for Men 19-50 years
Selenium	2.82% 1.55μg	NA	55μg per day for Men 19-50 years
Sodium	3.45% 51.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	6.55% 0.72mg	11mg per day for Men 19-50 years
Water	11.6% 431g	30% 1116g	3700g per day for Men 19-50 years

Potato Skin VS Rose-apples Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Potato Skin or Rose-apples?

Lets compare vitamin content per 300 calories of Potato Skin vs Rose-apples:

• 300 kcal of Raw Rose-apples contain more Vitamin A, 2.2 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3 and 4.5 times more Vitamin C than Raw Potato Skin.
• 300 calories of Potato Skin have insufficient amounts of Vitamin A
• Both Raw Potato Skin as well as Raw Rose-apples have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Potato Skin vs Rose-apples:

• 300 calories of Potato Skin have 11.4 times more Copper, 20 times more Iron, 2 times more Magnesium, 8.9 times more Manganese, 2 times more Phosphorus, 1.4 times more Potassium and 2.5 times more Zinc than Rose-apples.
• While 300 kcal of Raw Rose-apples contain 2.2 times more Calcium and 2.6 times more Water than Raw Potato Skin.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Potato Skin have 1.8 times more Protein than Rose-apples.
• Both Potato Skin and Rose-apples offer comparable quantities of Energy and Carbohydrate per 300 calories.