Comparing Nutrients in 100 calories Boiled Balsam-pear , Leafy Tips with Salt VS Potato Skin

Weight per 100 calories

• Boiled Balsam-pear , Leafy Tips with Salt: 313g
• Potato Skin: 172g

Raw Potato Skin has 1.8 times more energy per unit of mass than Boiled and Drained Balsam-pear , Leafy Tips with Salt, which is low in comparison to other foods. Boiled Balsam-pear , Leafy Tips with Salt having low energy density.

Discover which food has more nutrients per 100 calories - Boiled Balsam-pear , Leafy Tips with Salt or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips with Salt	Potato Skin	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.63g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	NA	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	NA	1.08% 0.017g	1.6g per day for Men 19-50 years
Omega 6	NA	0.32% 0.055g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	16.5% 21.4g	130g per day for Men 19-50 years
Sugars	4.5% 3.25g	NA	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	15.6% 5.94g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	20% 11.3g	7.9% 4.43g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips with Salt	Potato Skin	Recommended Dietary Allowance
Vitamin A	42% 378μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.8% 0.88mg	5.04% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.75% 0.19mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	183% 2.38mg	31.7% 0.41mg	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	68.8% 275μg	7.33% 29.3μg	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	193% 174mg	22% 19.7mg	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	30.2% 4.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	425% 510μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips with Salt	Potato Skin	Recommended Dietary Allowance
Calcium	13% 131mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	69.8% 0.63mg	81% 0.73mg	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	40% 3.2mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	70% 294mg	9.44% 39.7mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	45% 1.04mg	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	34.4% 241mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	55.3% 1881mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	0.94% 0.52μg	55μg per day for Men 19-50 years
Sodium	52% 778mg	1.15% 17.2mg	1500mg per day for Men 19-50 years
Zinc	8.52% 0.94mg	5.5% 0.6mg	11mg per day for Men 19-50 years
Water	7.5% 277g	3.9% 144g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Leafy Tips With Salt VS Potato Skin Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Balsam-pear , Leafy Tips with Salt or Potato Skin?

Lets compare vitamin content per 100 calories of Boiled Balsam-pear , Leafy Tips with Salt vs Potato Skin:

• 100 calories of Boiled Balsam-pear , Leafy Tips with Salt have more Vitamin A, 12.7 times more Vitamin B1, 13.5 times more Vitamin B2, 1.7 times more Vitamin B3, 5.8 times more Vitamin B6, 9.4 times more Vitamin B9 and 8.8 times more Vitamin C than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 2.8 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• 100 calories of Potato Skin have insufficient amounts of Vitamin A
• Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Balsam-pear , Leafy Tips with Salt vs Potato Skin:

• 100 calories of Boiled Balsam-pear , Leafy Tips with Salt have 2.5 times more Calcium, 7.4 times more Magnesium, 1.6 times more Manganese, 3.7 times more Phosphorus, 2.6 times more Potassium, 5.4 times more Selenium, 45.1 times more Sodium, 1.6 times more Zinc and 1.9 times more Water than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 1.8 times more Iron than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Potato Skin contain similar levels of Copper per 100 calories.
• 100 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Balsam-pear , Leafy Tips with Salt have 1.4 times more Fiber and 2.5 times more Protein than Potato Skin.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Potato Skin offer comparable quantities of Energy and Carbohydrate per 100 calories.