Comparing Nutrients in 300 calories Snacks, fruit leather, pieces VS Potato Skin

Weight per 300 calories

• Snacks, fruit leather, pieces: 83.6g
• Potato Skin: 517g

Snacks, fruit leather, pieces have 6.2 times more energy per 100g than Potato Skin. It has high energy density when compared to other foods. Raw Potato Skin having low energy density.

Discover which food has more nutrients per 300 calories - Snacks, fruit leather, pieces or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Snacks, fruit leather, pieces	1%	7%	92%
Potato Skin	17%	1%	82%

Macro Nutrients

	Snacks, fruit leather, pieces	Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.24g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	6.27% 0.1g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.97% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.2% 69.2g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	66.4% 48g	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	0% 0g	34% 13g	38g per day for Men 19-50 years
Protein	1.5% 0.84g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, fruit leather, pieces	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.28% 2.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.43% 0.084mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.52% 0.084mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.33% 0.27mg	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.3% 0.25mg	95% 1.24mg	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	0.84% 3.34μg	22% 88μg	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	52% 46.8mg	65.5% 59mg	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	3.1% 0.47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, fruit leather, pieces	Potato Skin	Recommended Dietary Allowance
Calcium	1.5% 15mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	243% 2.2mg	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	7.83% 0.63mg	209% 16.8mg	8mg per day for Men 19-50 years
Magnesium	2.8% 11.7mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	135% 3.1mg	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	2.87% 20mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	4.03% 137mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	4.1% 2.26μg	2.82% 1.55μg	55μg per day for Men 19-50 years
Sodium	11% 166mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	11.6% 431g	3700g per day for Men 19-50 years

Snacks, Fruit Leather, Pieces VS Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Snacks, fruit leather, pieces or Potato Skin?

Lets compare vitamin content per 300 calories of Snacks, fruit leather, pieces vs Potato Skin:

• 300 kcal of Raw Potato Skin contain 3 times more Vitamin B1, 2.4 times more Vitamin B2, 63.9 times more Vitamin B3, 5.9 times more Vitamin B5, 4.9 times more Vitamin B6, 26.3 times more Vitamin B9 and 1.3 times more Vitamin C than Snacks, fruit leather, pieces.
• 300 calories of Snacks, fruit leather, pieces have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Snacks, fruit leather, pieces as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Snacks, fruit leather, pieces vs Potato Skin:

• 300 calories of Snacks, fruit leather, pieces have 3.2 times more Sodium than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 10.3 times more Calcium, 15.3 times more Copper, 26.7 times more Iron, 10.2 times more Magnesium, 20.3 times more Manganese, 9.8 times more Phosphorus, 15.6 times more Potassium, 11.4 times more Zinc and 41.9 times more Water than Snacks, fruit leather, pieces.
• 300 calories of Snacks, fruit leather, pieces lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Snacks, fruit leather, pieces as well as Raw Potato Skin lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Snacks, fruit leather, pieces have 1.9 times more Omega 3 than Potato Skin.
• While 300 kcal of Raw Potato Skin contain more Fiber and 15.9 times more Protein than Snacks, fruit leather, pieces.
• Both Snacks, fruit leather, pieces and Potato Skin offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Snacks, fruit leather, pieces provide inadequate amounts of Fiber and Protein
• 300 calories of Potato Skin provide inadequate amounts of Omega 3
• Both Snacks, fruit leather, pieces as well as Raw Potato Skin provide inadequate amounts of Omega 6 in 300 calories.