Comparing Nutrients in 500 calories Romaine Lettuce VS Potato Skin

Weight per 500 calories

• Romaine Lettuce: 2941g
• Potato Skin: 862g

Raw Potato Skin has 3.4 times more energy per unit of mass than Raw Cos Or Romaine Lettuce, which is low in comparison to other foods. Romaine Lettuce having very low energy density.

Discover which food has more nutrients per 500 calories - Romaine Lettuce or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Potato Skin	17%	1%	82%

Macro Nutrients

	Romaine Lettuce	Potato Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.82g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	3.6% 1.15g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	208% 3.32g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	8.13% 1.4g	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	74.4% 97g	82.5% 107g	130g per day for Men 19-50 years
Sugars	48.3% 35g	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	32.5% 23.5g	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	% 11.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	163% 61.8g	56.7% 21.6g	38g per day for Men 19-50 years
Protein	64.6% 36g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Potato Skin	Recommended Dietary Allowance
Vitamin A	1425% 12824μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	176% 2.1mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	152% 1.97mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.5% 9.2mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.5% 4.18mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	167% 2.18mg	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	1000% 4000μg	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	131% 118mg	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	25.5% 3.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2512% 3015μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Potato Skin	Recommended Dietary Allowance
Calcium	97% 971mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	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	357% 28.5mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	98% 412mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	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	126% 882mg	46.8% 328mg	700mg per day for Men 19-50 years
Potassium	214% 7265mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	15.7% 235mg	5.75% 86.2mg	1500mg per day for Men 19-50 years
Zinc	61.5% 6.76mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	75.2% 2783g	19.4% 718g	3700g per day for Men 19-50 years

Romaine Lettuce VS Potato Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Romaine Lettuce or Potato Skin?

Lets compare vitamin content per 500 calories of Romaine Lettuce vs Potato Skin:

• 500 calories of Romaine Lettuce have more Vitamin A, 11.7 times more Vitamin B1, 6 times more Vitamin B2, 1.6 times more Vitamin B5 and 27.3 times more Vitamin B9 than Potato Skin.
• Both Romaine Lettuce and Potato Skin provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin C per 500 calories.
• 500 calories of Potato Skin have insufficient amounts of Vitamin A
• Both Raw Cos Or Romaine Lettuce as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Romaine Lettuce vs Potato Skin:

• 500 calories of Romaine Lettuce have 3.8 times more Calcium, 2.1 times more Magnesium, 2.7 times more Phosphorus, 2 times more Potassium, 4.5 times more Selenium, 2.7 times more Sodium, 2.2 times more Zinc and 3.9 times more Water than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 2.6 times more Copper than Raw Cos Or Romaine Lettuce.
• Both Romaine Lettuce and Potato Skin contain similar levels of Iron and Manganese per 500 calories.
• 500 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Romaine Lettuce have 38.6 times more Omega 3, 2.9 times more Fiber and 1.6 times more Protein than Potato Skin.
• Both Romaine Lettuce 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 Raw Cos Or Romaine Lettuce as well as Raw Potato Skin provide inadequate amounts of Omega 6 in 500 calories.