Comparing Nutrients in 300 calories Hard white Wheat VS Potato Skin

Weight per 300 calories

• Hard white Wheat: 87.7g
• Potato Skin: 517g

Hard white Wheat has 5.9 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 - Hard white Wheat or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Hard white Wheat	12%	4%	84%
Potato Skin	17%	1%	82%

Macro Nutrients

	Hard white Wheat	Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	1.9% 0.031g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	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	51.2% 66.6g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	0.5% 0.36g	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	28% 10.7g	34% 13g	38g per day for Men 19-50 years
Protein	17.7% 9.92g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Hard white Wheat	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	28.3% 0.34mg	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.84mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.84mg	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	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	8.33% 33.3μg	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	0% 0mg	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	5.9% 0.89mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.67μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard white Wheat	Potato Skin	Recommended Dietary Allowance
Calcium	2.8% 28mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	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	50% 4mg	209% 16.8mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	146% 3.35mg	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	44.5% 311mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	NA	2.82% 1.55μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.75mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.92mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	0.23% 8.4g	11.6% 431g	3700g per day for Men 19-50 years

Hard White Wheat VS Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Hard white Wheat or Potato Skin?

Lets compare vitamin content per 300 calories of Hard white Wheat vs Potato Skin:

• 300 calories of Hard white Wheat have 3.1 times more Vitamin B1 than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 2.1 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 3.8 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin C than Hard white Wheat.
• 300 calories of Hard white Wheat have insufficient amounts of Vitamin C
• Both Hard white Wheat 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 Hard white Wheat vs Potato Skin:

• 300 calories of Hard white Wheat have 1.6 times more Phosphorus and 1.6 times more Zinc than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 5.5 times more Calcium, 6.9 times more Copper, 4.2 times more Iron, 1.5 times more Magnesium, 5.6 times more Potassium and 51.3 times more Water than Hard white Wheat.
• Both Hard white Wheat and Potato Skin contain similar levels of Manganese per 300 calories.
• 300 calories of Hard white Wheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Potato Skin contain 1.3 times more Protein than Hard white Wheat.
• Both Hard white Wheat and Potato Skin offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• Both Hard white Wheat as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.