Comparing Nutrients in 5 ounces Potato Skin VS Boiled Balsam-pear , Pods with Salt

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Boiled Balsam-pear , Pods with Salt	15%	7%	78%

Macro Nutrients

	Potato Skin	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	NA	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	4.7% 6.12g	130g per day for Men 19-50 years
Sugars	NA	3.8% 2.76g	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	9.33% 3.54g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	6.02% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	5.47% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	4.47% 0.058mg	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	6.02% 24μg	18% 72.3μg	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	18% 16mg	52% 46.8mg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	5.2% 0.047mg	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	57.4% 4.6mg	6.73% 0.54mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	5.3% 0.12mg	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	7.7% 54mg	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Boiled Balsam-pear , Pods with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Potato Skin versus 5 oz of Boiled Balsam-pear , Pods with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Potato Skin vs Boiled Balsam-pear , Pods with Salt:

• 5 ounces of Potato Skin have 3.7 times more Vitamin B3, 1.6 times more Vitamin B5 and 5.8 times more Vitamin B6 than Boiled Balsam-pear , Pods with Salt.
• While 5 oz of Boiled and Drained Balsam-pear , Pods with Salt contain 2.4 times more Vitamin B1, 1.4 times more Vitamin B2, 3 times more Vitamin B9 and 2.9 times more Vitamin C than Raw Potato Skin.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 5 ounces of Boiled Balsam-pear , Pods with Salt have insufficient amounts of Vitamin B3
• Both Raw Potato Skin as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Potato Skin vs Boiled Balsam-pear , Pods with Salt:

• 5 ounces of Potato Skin have 3.3 times more Calcium, 12.8 times more Copper, 8.5 times more Iron, 1.4 times more Magnesium, 7 times more Manganese and 1.3 times more Potassium than Boiled Balsam-pear , Pods with Salt.
• While 5 oz of Boiled and Drained Balsam-pear , Pods with Salt contain 24.2 times more Sodium and 2.2 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Boiled Balsam-pear , Pods with Salt contain similar levels of Phosphorus and Water per five ounces.
• 5 ounces of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Calcium
• Both Raw Potato Skin as well as Boiled and Drained Balsam-pear , Pods with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Potato Skin have 3.1 times more Energy, 2.9 times more Carbohydrate, 1.3 times more Fiber and 3.1 times more Protein than Boiled Balsam-pear , Pods with Salt.
• 5 ounces of Boiled Balsam-pear , Pods with Salt provide inadequate amounts of Energy and Protein