Comparing Nutrients in 500 calories Potato Skin VS Sweet Potato Chips

Weight per 500 calories

• Potato Skin: 862g
• Sweet Potato Chips: 94g

Unsalted Sweet Potato Chips have 9.2 times more energy per unit of mass than Raw Potato Skin, which is very high in comparison to other foods. Potato Skin having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Sweet Potato Chips	2%	55%	43%

Macro Nutrients

	Potato Skin	Sweet Potato Chips	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	31.3% 30.4g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	8.64% 2.76g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	67% 1.08g	1.6g per day for Men 19-50 years
Omega 6	1.62% 0.28g	61.3% 10.4g	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	41% 53.4g	130g per day for Men 19-50 years
Sugars	NA	11.4% 8.3g	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	21.8% 8.27g	38g per day for Men 19-50 years
Protein	39.6% 22g	4.93% 2.76g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Sweet Potato Chips	Recommended Dietary Allowance
Vitamin A	0% 0μg	124% 1113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	38.7% 0.5mg	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	8.7% 34.8μg	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	0% 0mg	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	61.5% 9.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Sweet Potato Chips	Recommended Dietary Allowance
Calcium	26% 259mg	5.55% 55.5mg	1000mg per day for Men 19-50 years
Copper	405% 3.65mg	43% 0.39mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	55% 1.27mg	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	19.5% 136mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	25.6% 869mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	3.6% 1.97μg	55μg per day for Men 19-50 years
Sodium	5.75% 86.2mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	4.53% 0.5mg	11mg per day for Men 19-50 years
Water	19.4% 718g	0.11% 4.24g	3700g per day for Men 19-50 years

Potato Skin VS Sweet Potato Chips Nutrients Per 500 Kcal

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

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

• 500 calories of Potato Skin have 2.2 times more Vitamin B1, 2.2 times more Vitamin B2, 4.5 times more Vitamin B3, 1.8 times more Vitamin B5, 4.1 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin C than Sweet Potato Chips.
• While 500 kcal of Unsalted Sweet Potato Chips contain more Vitamin A than Raw Potato Skin.
• 500 calories of Potato Skin have insufficient amounts of Vitamin A
• 500 calories of Sweet Potato Chips have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• Both Raw Potato Skin as well as Unsalted Sweet Potato Chips have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Potato Skin vs Sweet Potato Chips:

• 500 calories of Potato Skin have 4.7 times more Calcium, 9.4 times more Copper, 14 times more Iron, 3.2 times more Magnesium, 4.1 times more Manganese, 2.4 times more Phosphorus, 4.1 times more Potassium, 6.1 times more Zinc and 169.4 times more Water than Sweet Potato Chips.
• 500 calories of Sweet Potato Chips lack sufficient amounts of Calcium and Zinc
• Both Raw Potato Skin as well as Unsalted Sweet Potato Chips lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Potato Skin have 2 times more Carbohydrate, 2.6 times more Fiber and 8 times more Protein than Sweet Potato Chips.
• While 500 kcal of Unsalted Sweet Potato Chips contain 35.3 times more Fat, 12.5 times more Omega 3 and 37.7 times more Omega 6 than Raw Potato Skin.
• Both Potato Skin and Sweet Potato Chips offer comparable quantities of Energy per 500 calories.
• 500 calories of Potato Skin provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Sweet Potato Chips provide inadequate amounts of Protein