Comparing Nutrients in 100 calories Potato Skin VS Pine Nuts

Weight per 100 calories

• Potato Skin: 172g
• Pine Nuts: 15g

Dried Pine Nuts have 11.6 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 100 calories - Potato Skin or Pine Nuts?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Potato Skin	Pine Nuts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	2.27% 0.73g	32g per day for Men 19-50 years
Omega 3	1.08% 0.017g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.055g	29% 4.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.5% 21.4g	1.5% 1.94g	130g per day for Men 19-50 years
Sugars	NA	0.74% 0.53g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 0.51g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	1.45% 0.55g	38g per day for Men 19-50 years
Protein	7.9% 4.43g	3.63% 2.03g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Pine Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.017% 0.15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.066mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	4.07% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	0.93% 0.047mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.7% 0.41mg	1.07% 0.014mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.4% 1.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.33% 29.3μg	1.26% 5.05μg	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	22% 19.7mg	0.13% 0.12mg	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	9.24% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.67% 8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Pine Nuts	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	0.24% 2.38mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	22% 0.2mg	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	70% 5.6mg	10.3% 0.82mg	8mg per day for Men 19-50 years
Magnesium	9.44% 39.7mg	8.88% 37.3mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	57% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1.1% 0.49μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.36% 65.5mg	12.2% 85.4mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	2.6% 88.7mg	3400mg per day for Men 19-50 years
Selenium	0.94% 0.52μg	0.19% 0.1μg	55μg per day for Men 19-50 years
Sodium	1.15% 17.2mg	0.02% 0.3mg	1500mg per day for Men 19-50 years
Zinc	5.5% 0.6mg	8.7% 0.96mg	11mg per day for Men 19-50 years
Water	3.9% 144g	0.009% 0.34g	3700g per day for Men 19-50 years

Potato Skin VS Pine Nuts Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Potato Skin or Pine Nuts?

Lets compare vitamin content per 100 calories of Potato Skin vs Pine Nuts:

• 100 calories of Potato Skin have 1.9 times more Vitamin B2, 2.7 times more Vitamin B3, 11.2 times more Vitamin B5, 29.5 times more Vitamin B6, 5.8 times more Vitamin B9 and 165.3 times more Vitamin C than Pine Nuts.
• While 100 kcal of Dried Pine Nuts contain 1.5 times more Vitamin B1 than Raw Potato Skin.
• 100 calories of Pine Nuts have insufficient amounts of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Potato Skin as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Potato Skin vs Pine Nuts:

• 100 calories of Potato Skin have 21.8 times more Calcium, 3.7 times more Copper, 6.8 times more Iron, 8 times more Potassium and 423.9 times more Water than Pine Nuts.
• While 100 kcal of Dried Pine Nuts contain 1.3 times more Manganese, 1.3 times more Phosphorus and 1.6 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Pine Nuts contain similar levels of Magnesium per 100 calories.
• 100 calories of Pine Nuts lack sufficient amounts of Calcium
• Both Raw Potato Skin as well as Dried Pine Nuts lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Potato Skin have 11 times more Carbohydrate, 7.8 times more Fiber and 2.2 times more Protein than Pine Nuts.
• While 100 kcal of Dried Pine Nuts contain 58.9 times more Fat, 16.2 times more Saturated Fat and 89.3 times more Omega 6 than Raw Potato Skin.
• Both Potato Skin and Pine Nuts offer comparable quantities of Energy per 100 calories.
• 100 calories of Potato Skin provide inadequate amounts of Omega 6
• 100 calories of Pine Nuts provide inadequate amounts of Carbohydrate and Fiber
• Both Raw Potato Skin as well as Dried Pine Nuts provide inadequate amounts of Omega 3 in 100 calories.