Comparing Nutrients in 500 calories Potato Skin VS Granny Smith Apples

Weight per 500 calories

• Potato Skin: 862g
• Granny Smith Apples: 862g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Potato Skin or Granny Smith Apples?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Granny Smith Apples	3%	3%	94%

Macro Nutrients

	Potato Skin	Granny Smith Apples	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.7% 1.64g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	NA	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	NA	1.6g per day for Men 19-50 years
Omega 6	1.62% 0.28g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	82.5% 107g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	114% 82.7g	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	59.5% 43g	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	% 23g	g per day for Men 19-50 years
Sucrose	NA	% 16.6g	g per day for Men 19-50 years
Fiber	56.7% 21.6g	63.5% 24g	38g per day for Men 19-50 years
Protein	39.6% 22g	6.77% 3.8g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Granny Smith Apples	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.8% 43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	9.66% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	24.5% 0.32mg	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	36.6% 147μg	6.47% 26μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	109% 98mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23% 27.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Granny Smith Apples	Recommended Dietary Allowance
Calcium	26% 259mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	405% 3.65mg	29.7% 0.27mg	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	349% 28mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	10.3% 43mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	16.5% 0.38mg	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	46.8% 328mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	30.4% 1034mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	1.57% 0.86μg	55μg per day for Men 19-50 years
Sodium	5.75% 86.2mg	0.57% 8.62mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	3.13% 0.34mg	11mg per day for Men 19-50 years
Water	19.4% 718g	20% 737g	3700g per day for Men 19-50 years

Potato Skin VS Granny Smith Apples Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Potato Skin or Granny Smith Apples?

Lets compare vitamin content per 500 calories of Potato Skin vs Granny Smith Apples:

• 500 calories of Potato Skin have 1.5 times more Vitamin B2, 8.2 times more Vitamin B3, 5.4 times more Vitamin B5, 6.5 times more Vitamin B6 and 5.7 times more Vitamin B9 than Granny Smith Apples.
• Both Potato Skin and Granny Smith Apples provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Granny Smith Apples have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Potato Skin as well as Raw Granny Smith Apples with skin have insufficient amounts of Vitamin A in 500 calories.

Comparing minerals per 500 calories for Potato Skin vs Granny Smith Apples:

• 500 calories of Potato Skin have 6 times more Calcium, 13.6 times more Copper, 21.6 times more Iron, 4.6 times more Magnesium, 13.7 times more Manganese, 3.2 times more Phosphorus, 3.4 times more Potassium and 8.8 times more Zinc than Granny Smith Apples.
• Both Potato Skin and Granny Smith Apples contain similar levels of Water per 500 calories.
• 500 calories of Granny Smith Apples lack sufficient amounts of Calcium and Zinc
• Both Raw Potato Skin as well as Raw Granny Smith Apples with skin lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Potato Skin have 5.8 times more Protein than Granny Smith Apples.
• Both Potato Skin and Granny Smith Apples offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Granny Smith Apples provide inadequate amounts of Protein