Comparing Nutrients in 500 calories Potato Skin VS White Gourd-flowered

Weight per 500 calories

• Potato Skin: 862g
• White Gourd-flowered: 3571g

Potato Skin has 4.1 times more energy per 100g than White Gourd-flowered . It has low energy density when compared to other foods. Raw White Gourd-flowered having very low energy density.

Discover which food has more nutrients per 500 calories - Potato Skin or White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Potato Skin	White Gourd-flowered	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	0.22% 0.071g	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	1.9% 0.32g	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	93% 121g	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	47% 18g	38g per day for Men 19-50 years
Protein	39.6% 22g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	86.3% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	60.4% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	71.4% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	109% 5.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	110% 1.43mg	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	53.6% 214μg	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	401% 361mg	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	White Gourd-flowered	Recommended Dietary Allowance
Calcium	26% 259mg	93% 929mg	1000mg per day for Men 19-50 years
Copper	405% 3.65mg	103% 0.93mg	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	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	102% 2.36mg	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	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	158% 5357mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	5.75% 86.2mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	227% 25mg	11mg per day for Men 19-50 years
Water	19.4% 718g	92% 3412g	3700g per day for Men 19-50 years

Potato Skin VS White Gourd-flowered Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Potato Skin or White Gourd-flowered ?

Lets compare vitamin content per 500 calories of Potato Skin vs White Gourd-flowered :

• 500 calories of Potato Skin have 1.4 times more Vitamin B6 than White Gourd-flowered .
• While 500 kcal of Raw White Gourd-flowered contain 5.7 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 2.1 times more Vitamin B5, 1.5 times more Vitamin B9 and 3.7 times more Vitamin C than Raw Potato Skin.
• Both Raw Potato Skin as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Potato Skin vs White Gourd-flowered :

• 500 calories of Potato Skin have 3.9 times more Copper, 3.9 times more Iron and 2.2 times more Manganese than White Gourd-flowered .
• While 500 kcal of Raw White Gourd-flowered contain 3.6 times more Calcium, 2 times more Magnesium, 1.4 times more Phosphorus, 1.5 times more Potassium, 2.8 times more Selenium, 8.3 times more Zinc and 4.8 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 1.2 times more Fiber than White Gourd-flowered .
• Both Potato Skin and White Gourd-flowered offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Raw Potato Skin as well as Raw White Gourd-flowered provide inadequate amounts of Omega 6 in 500 calories.