Comparing Nutrients in 500 calories Boiled Balsam-pear , Leafy Tips with Salt VS Potato Skin

Weight per 500 calories

• Boiled Balsam-pear , Leafy Tips with Salt: 1563g
• Potato Skin: 862g

Raw Potato Skin has 1.8 times more energy per unit of mass than Boiled and Drained Balsam-pear , Leafy Tips with Salt, which is low in comparison to other foods. Boiled Balsam-pear , Leafy Tips with Salt having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Balsam-pear , Leafy Tips with Salt or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips with Salt	Potato Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.22% 3.13g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	NA	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	NA	1.62% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	82.5% 107g	130g per day for Men 19-50 years
Sugars	22.4% 16.3g	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	78% 29.7g	56.7% 21.6g	38g per day for Men 19-50 years
Protein	100% 56.3g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips with Salt	Potato Skin	Recommended Dietary Allowance
Vitamin A	210% 1891μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	191% 2.3mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	339% 4.4mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	913% 12mg	158% 2.06mg	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	344% 1375μg	36.6% 147μg	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	965% 869mg	109% 98mg	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	151% 22.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2124% 2548μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips with Salt	Potato Skin	Recommended Dietary Allowance
Calcium	65.6% 656mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	349% 3.14mg	405% 3.65mg	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	199% 16mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	350% 1469mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	364% 8.38mg	226% 5.2mg	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	172% 1203mg	46.8% 328mg	700mg per day for Men 19-50 years
Potassium	277% 9406mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	259% 3891mg	5.75% 86.2mg	1500mg per day for Men 19-50 years
Zinc	42.6% 4.7mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	37.5% 1386g	19.4% 718g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Leafy Tips With Salt VS Potato Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Balsam-pear , Leafy Tips with Salt or Potato Skin?

Lets compare vitamin content per 500 calories of Boiled Balsam-pear , Leafy Tips with Salt vs Potato Skin:

• 500 calories of Boiled Balsam-pear , Leafy Tips with Salt have more Vitamin A, 12.7 times more Vitamin B1, 13.5 times more Vitamin B2, 1.7 times more Vitamin B3, 5.8 times more Vitamin B6, 9.4 times more Vitamin B9 and 8.8 times more Vitamin C than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 2.8 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• 500 calories of Potato Skin have insufficient amounts of Vitamin A
• Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Balsam-pear , Leafy Tips with Salt vs Potato Skin:

• 500 calories of Boiled Balsam-pear , Leafy Tips with Salt have 2.5 times more Calcium, 7.4 times more Magnesium, 1.6 times more Manganese, 3.7 times more Phosphorus, 2.6 times more Potassium, 5.4 times more Selenium, 45.1 times more Sodium, 1.6 times more Zinc and 1.9 times more Water than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 1.8 times more Iron than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Potato Skin contain similar levels of Copper per 500 calories.
• 500 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Balsam-pear , Leafy Tips with Salt have 1.4 times more Fiber and 2.5 times more Protein than Potato Skin.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Potato Skin offer comparable quantities of Energy and Carbohydrate per 500 calories.