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

Weight per 500 calories

• Boiled Balsam-pear , Leafy Tips: 1471g
• Potato Skin: 862g

Raw Potato Skin has 1.7 times more energy per unit of mass than Boiled and Drained Balsam-pear , Leafy Tips, which is low in comparison to other foods. Boiled Balsam-pear , Leafy Tips having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Potato Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	59.7% 0.96g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	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	75.6% 98g	82.5% 107g	130g per day for Men 19-50 years
Sugars	21% 15.3g	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	73.5% 28g	56.7% 21.6g	38g per day for Men 19-50 years
Protein	95% 53g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Potato Skin	Recommended Dietary Allowance
Vitamin A	198% 1779μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	180% 2.16mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	319% 4.15mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	860% 11mg	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	324% 1294μg	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	908% 818mg	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	142% 21.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1999% 2399μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Potato Skin	Recommended Dietary Allowance
Calcium	61.8% 618mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	328% 2.96mg	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	188% 15mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	329% 1382mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	343% 7.9mg	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	162% 1132mg	46.8% 328mg	700mg per day for Men 19-50 years
Potassium	260% 8853mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	5.75% 86.2mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	35.3% 1304g	19.4% 718g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Boiled Balsam-pear , Leafy Tips have more Vitamin A, 11.9 times more Vitamin B1, 12.7 times more Vitamin B2, 1.6 times more Vitamin B3, 5.4 times more Vitamin B6, 8.8 times more Vitamin B9 and 8.3 times more Vitamin C than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 3 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
• 500 calories of Potato Skin have insufficient amounts of Vitamin A
• Both Boiled and Drained Balsam-pear , Leafy Tips 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 vs Potato Skin:

• 500 calories of Boiled Balsam-pear , Leafy Tips have 2.4 times more Calcium, 7 times more Magnesium, 1.5 times more Manganese, 3.5 times more Phosphorus, 2.5 times more Potassium, 5.1 times more Selenium, 2.2 times more Sodium, 1.5 times more Zinc and 1.8 times more Water than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 1.9 times more Iron than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips 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 have 11.1 times more Omega 3, 1.3 times more Fiber and 2.4 times more Protein than Potato Skin.
• Both Boiled Balsam-pear , Leafy Tips and Potato Skin offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Potato Skin provide inadequate amounts of Omega 3
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw Potato Skin provide inadequate amounts of Omega 6 in 500 calories.