Comparing Nutrients in 500 calories Potato Skin VS Snacks, fruit leather, pieces

Weight per 500 calories

• Potato Skin: 862g
• Snacks, fruit leather, pieces: 139g

Snacks, fruit leather, pieces have 6.2 times more energy per unit of mass than Raw Potato Skin, which is high in comparison to other foods. Potato Skin having low energy density.

Discover which food has more nutrients per 500 calories - Potato Skin or Snacks, fruit leather, pieces?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Snacks, fruit leather, pieces	1%	7%	92%

Macro Nutrients

	Potato Skin	Snacks, fruit leather, pieces	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	3.85% 3.73g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.62% 0.28g	3.52% 0.6g	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	88.7% 115g	130g per day for Men 19-50 years
Sugars	NA	111% 80g	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	0% 0g	38g per day for Men 19-50 years
Protein	39.6% 22g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Snacks, fruit leather, pieces	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.46% 4.18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	0.87% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	8.9% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	32% 0.42mg	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	1.4% 5.57μg	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	86.7% 78mg	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	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Snacks, fruit leather, pieces	Recommended Dietary Allowance
Calcium	26% 259mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	405% 3.65mg	26.5% 0.24mg	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	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	4.64% 19.5mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	11% 0.26mg	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	4.78% 33.4mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	6.84% 3.76μg	55μg per day for Men 19-50 years
Sodium	5.75% 86.2mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	2.4% 0.26mg	11mg per day for Men 19-50 years
Water	19.4% 718g	0.46% 17g	3700g per day for Men 19-50 years

Potato Skin VS Snacks, Fruit Leather, Pieces Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Potato Skin or Snacks, fruit leather, pieces?

Lets compare vitamin content per 500 calories of Potato Skin vs Snacks, fruit leather, pieces:

• 500 calories of Potato Skin have 3 times more Vitamin B1, 2.4 times more Vitamin B2, 63.9 times more Vitamin B3, 5.9 times more Vitamin B5, 4.9 times more Vitamin B6, 26.3 times more Vitamin B9 and 1.3 times more Vitamin C than Snacks, fruit leather, pieces.
• 500 calories of Snacks, fruit leather, pieces have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Potato Skin as well as Snacks, fruit leather, pieces have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Potato Skin vs Snacks, fruit leather, pieces:

• 500 calories of Potato Skin have 10.3 times more Calcium, 15.3 times more Copper, 26.7 times more Iron, 10.2 times more Magnesium, 20.3 times more Manganese, 9.8 times more Phosphorus, 15.6 times more Potassium, 11.4 times more Zinc and 41.9 times more Water than Snacks, fruit leather, pieces.
• While 500 kcal of Snacks, fruit leather, pieces contain 3.2 times more Sodium than Raw Potato Skin.
• 500 calories of Snacks, fruit leather, pieces lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Raw Potato Skin as well as Snacks, fruit leather, pieces lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Potato Skin have more Fiber and 15.9 times more Protein than Snacks, fruit leather, pieces.
• While 500 kcal of Snacks, fruit leather, pieces contain 1.9 times more Omega 3 than Raw Potato Skin.
• Both Potato Skin and Snacks, fruit leather, pieces offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Potato Skin provide inadequate amounts of Omega 3
• 500 calories of Snacks, fruit leather, pieces provide inadequate amounts of Fiber and Protein
• Both Raw Potato Skin as well as Snacks, fruit leather, pieces provide inadequate amounts of Omega 6 in 500 calories.