Comparing Nutrients in 300 calories Snacks, pretzels, hard, plain, salted VS Potato Skin

Weight per 300 calories

• Snacks, pretzels, hard, plain, salted: 78g
• Potato Skin: 517g

Snacks, pretzels, hard, plain, salted have 6.6 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, pretzels, hard, plain, salted or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, salted	10%	7%	83%
Potato Skin	17%	1%	82%

Macro Nutrients

	Snacks, pretzels, hard, plain, salted	Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.36% 2.3g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.31g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	5.64% 0.96g	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	48.3% 63g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	2.4% 1.73g	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	0.33% 0.24g	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	% 0.54g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7% 2.66g	34% 13g	38g per day for Men 19-50 years
Protein	14% 7.84g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, salted	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.6% 0.33mg	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.03% 0.25mg	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.45% 0.058mg	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	32.4% 130μg	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	1.82% 1.64mg	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	2.45% 0.37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.82% 2.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, salted	Potato Skin	Recommended Dietary Allowance
Calcium	2.1% 21mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	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	44.7% 3.58mg	209% 16.8mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	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	14.3% 100mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	5.12% 174mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	6.25% 3.44μg	2.82% 1.55μg	55μg per day for Men 19-50 years
Sodium	64.6% 969mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	0.066% 2.45g	11.6% 431g	3700g per day for Men 19-50 years

Snacks, Pretzels, Hard, Plain, Salted VS Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Snacks, pretzels, hard, plain, salted or Potato Skin?

Lets compare vitamin content per 300 calories of Snacks, pretzels, hard, plain, salted vs Potato Skin:

• 300 calories of Snacks, pretzels, hard, plain, salted have 3 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.5 times more Vitamin B9 than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 1.3 times more Vitamin B3, 6.2 times more Vitamin B5, 21.4 times more Vitamin B6 and 35.9 times more Vitamin C than Snacks, pretzels, hard, plain, salted.
• 300 calories of Snacks, pretzels, hard, plain, salted have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Snacks, pretzels, hard, plain, salted 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, pretzels, hard, plain, salted vs Potato Skin:

• 300 calories of Snacks, pretzels, hard, plain, salted have 2.2 times more Selenium and 18.7 times more Sodium than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 7.4 times more Calcium, 18 times more Copper, 4.7 times more Iron, 5.3 times more Magnesium, 3.9 times more Manganese, 2 times more Phosphorus, 12.3 times more Potassium, 2.2 times more Zinc and 176.2 times more Water than Snacks, pretzels, hard, plain, salted.
• 300 calories of Snacks, pretzels, hard, plain, salted lack sufficient amounts of Calcium, Magnesium and Potassium
• 300 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Potato Skin contain 4.9 times more Fiber and 1.7 times more Protein than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Potato Skin offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Snacks, pretzels, hard, plain, salted as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.