Comparing Nutrients in 500 calories Potato Skin VS Frozen French Fried Sweet Potatoes with Salt

Weight per 500 calories

• Potato Skin: 862g
• Frozen French Fried Sweet Potatoes with Salt: 275g

Frozen French Fried Sweet Potatoes with Salt have 3.1 times more energy per unit of mass than Raw Potato Skin, which is above average in comparison to other foods. Potato Skin having low energy density.

Discover which food has more nutrients per 500 calories - Potato Skin or Frozen French Fried Sweet Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Potato Skin	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	25.3% 24.5g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	9.93% 3.18g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	56% 0.89g	1.6g per day for Men 19-50 years
Omega 6	1.62% 0.28g	41% 6.94g	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	75% 98g	130g per day for Men 19-50 years
Sugars	NA	49% 35.4g	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	2.16% 1.57g	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	% 2.23g	g per day for Men 19-50 years
Sucrose	NA	% 15g	g per day for Men 19-50 years
Fiber	56.7% 21.6g	41.2% 15.7g	38g per day for Men 19-50 years
Protein	39.6% 22g	10.6% 5.93g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	132% 1192μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	25.3% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	37.4% 0.49mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	13.6% 4.1μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36.6% 147μg	22% 88μg	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	23% 20.6mg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.5% 12.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	26% 259mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	405% 3.65mg	54% 0.49mg	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	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	57.5% 1.32mg	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	23% 162mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	33% 1124mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	5.75% 86.2mg	26.7% 401mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	19.4% 718g	3.86% 143g	3700g per day for Men 19-50 years

Potato Skin VS Frozen French Fried Sweet Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Potato Skin or Frozen French Fried Sweet Potatoes with Salt?

Lets compare vitamin content per 500 calories of Potato Skin vs Frozen French Fried Sweet Potatoes with Salt:

• 500 calories of Potato Skin have 1.3 times more Vitamin B2, 4.7 times more Vitamin B3, 2.1 times more Vitamin B5, 4.2 times more Vitamin B6, 1.7 times more Vitamin B9 and 4.8 times more Vitamin C than Frozen French Fried Sweet Potatoes with Salt.
• While 500 kcal of Frozen French Fried Sweet Potatoes with Salt contain more Vitamin A and 1.4 times more Vitamin B1 than Raw Potato Skin.
• 500 calories of Potato Skin have insufficient amounts of Vitamin A
• Both Raw Potato Skin as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Potato Skin vs Frozen French Fried Sweet Potatoes with Salt:

• 500 calories of Potato Skin have 1.8 times more Calcium, 7.5 times more Copper, 13.2 times more Iron, 2.8 times more Magnesium, 3.9 times more Manganese, 2 times more Phosphorus, 3.2 times more Potassium, 2.9 times more Zinc and 5 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• While 500 kcal of Frozen French Fried Sweet Potatoes with Salt contain 4.7 times more Sodium than Raw Potato Skin.
• 500 calories of Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Zinc
• Both Raw Potato Skin as well as Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Potato Skin have 1.4 times more Fiber and 3.7 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• While 500 kcal of Frozen French Fried Sweet Potatoes with Salt contain 28.4 times more Fat, 10.4 times more Omega 3 and 25.2 times more Omega 6 than Raw Potato Skin.
• Both Potato Skin and Frozen French Fried Sweet Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Potato Skin provide inadequate amounts of Omega 3 and Omega 6