Comparing Nutrients in 500 calories Potato Skin VS Dock

Weight per 500 calories

• Potato Skin: 862g
• Dock: 2273g

Potato Skin has 2.6 times more energy per 100g than Dock. It has low energy density when compared to other foods. Raw Dock having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Dock	30%	23%	47%

Macro Nutrients

	Potato Skin	Dock	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	16.4% 16g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.5% 107g	56% 72.7g	130g per day for Men 19-50 years
Sugars	NA	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	56.7% 21.6g	173% 66g	38g per day for Men 19-50 years
Protein	39.6% 22g	81% 45.5g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Dock	Recommended Dietary Allowance
Vitamin A	0% 0μg	505% 4545μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	75.8% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	175% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	71% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	213% 2.77mg	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	74% 295μg	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	109% 98mg	1212% 1091mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Dock	Recommended Dietary Allowance
Calcium	26% 259mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	405% 3.65mg	331% 2.98mg	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	682% 54.5mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	557% 2341mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	345% 7.93mg	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	205% 1432mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	261% 8864mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	37% 20.5μg	55μg per day for Men 19-50 years
Sodium	5.75% 86.2mg	6.06% 91mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	41.3% 4.55mg	11mg per day for Men 19-50 years
Water	19.4% 718g	57% 2114g	3700g per day for Men 19-50 years

Potato Skin VS Dock Nutrients Per 500 Kcal

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

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

• 500 calories of Potato Skin have 2.8 times more Vitamin B5 than Dock.
• While 500 kcal of Raw Dock contain more Vitamin A, 5 times more Vitamin B1, 6.9 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B6, 2 times more Vitamin B9 and 11.1 times more Vitamin C than Raw Potato Skin.
• 500 calories of Potato Skin have insufficient amounts of Vitamin A
• Both Raw Potato Skin as well as Raw Dock have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Potato Skin vs Dock:

• 500 calories of Potato Skin have 1.2 times more Copper than Dock.
• While 500 kcal of Raw Dock contain 3.9 times more Calcium, 2 times more Iron, 11.8 times more Magnesium, 1.5 times more Manganese, 4.4 times more Phosphorus, 2.5 times more Potassium, 7.9 times more Selenium, 1.5 times more Zinc and 2.9 times more Water than Raw Potato Skin.
• 500 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Potato Skin have 1.5 times more Carbohydrate than Dock.
• While 500 kcal of Raw Dock contain 18.5 times more Fat, 3.1 times more Fiber and 2.1 times more Protein than Raw Potato Skin.
• Both Potato Skin and Dock offer comparable quantities of Energy per 500 calories.