Comparing Nutrients in 500 calories Potato Skin VS Watercress

Weight per 500 calories

• Potato Skin: 862g
• Watercress: 4546g

Potato Skin has 5.3 times more energy per 100g than Watercress. It has low energy density when compared to other foods. Raw Watercress having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Watercress	60%	6%	34%

Macro Nutrients

	Potato Skin	Watercress	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	4.7% 4.55g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	65.3% 1.05g	1.6g per day for Men 19-50 years
Omega 6	1.62% 0.28g	3.2% 0.55g	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	45% 58.6g	130g per day for Men 19-50 years
Sugars	NA	12.5% 9.1g	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	60% 22.7g	38g per day for Men 19-50 years
Protein	39.6% 22g	187% 105g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Watercress	Recommended Dietary Allowance
Vitamin A	0% 0μg	808% 7273μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	341% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	420% 5.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	282% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	451% 5.86mg	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	102% 409μg	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	2172% 1955mg	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	303% 45.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9470% 11364μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Watercress	Recommended Dietary Allowance
Calcium	26% 259mg	545% 5455mg	1000mg per day for Men 19-50 years
Copper	405% 3.65mg	389% 3.5mg	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	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	227% 955mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	482% 11mg	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	390% 2727mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	441% 15000mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	74.4% 41μg	55μg per day for Men 19-50 years
Sodium	5.75% 86.2mg	124% 1864mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	19.4% 718g	117% 4323g	3700g per day for Men 19-50 years

Potato Skin VS Watercress Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw Watercress contain more Vitamin A, 22.6 times more Vitamin B1, 16.7 times more Vitamin B2, 5.4 times more Vitamin B5, 2.8 times more Vitamin B6, 2.8 times more Vitamin B9 and 19.9 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Watercress provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Potato Skin have insufficient amounts of Vitamin A
• Both Raw Potato Skin as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Potato Skin vs Watercress:

• 500 calories of Potato Skin have 3.1 times more Iron than Watercress.
• While 500 kcal of Raw Watercress contain 21.1 times more Calcium, 4.8 times more Magnesium, 2.1 times more Manganese, 8.3 times more Phosphorus, 4.2 times more Potassium, 15.8 times more Selenium, 21.6 times more Sodium, 1.7 times more Zinc and 6 times more Water than Raw Potato Skin.
• Both Potato Skin and Watercress contain similar levels of Copper per 500 calories.
• 500 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Potato Skin have 1.8 times more Carbohydrate than Watercress.
• While 500 kcal of Raw Watercress contain 12.1 times more Omega 3 and 4.7 times more Protein than Raw Potato Skin.
• Both Potato Skin and Watercress offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Potato Skin as well as Raw Watercress provide inadequate amounts of Omega 6 in 500 calories.