Comparing Nutrients in 100 calories COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink VS Potato Skin

Weight per 100 calories

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink: 313g
• Potato Skin: 172g

Raw Potato Skin has 1.8 times more energy per unit of mass than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink, which is low in comparison to other foods. COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink having low energy density.

Discover which food has more nutrients per 100 calories - COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	0%	1%	99%
Potato Skin	17%	1%	82%

Macro Nutrients

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Potato Skin	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.08% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	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	19% 24.5g	16.5% 21.4g	130g per day for Men 19-50 years
Sugars	26.3% 19g	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	14% 10g	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	% 6.88g	NA	g per day for Men 19-50 years
Sucrose	% 0.63g	NA	g per day for Men 19-50 years
Fiber	0% 0g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	0% 0g	7.9% 4.43g	56g per day for Men 19-50 years

Vitamins

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.86% 0.034mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	5.04% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.8% 0.48mg	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	0% 0μg	7.33% 29.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	118% 2.84μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Potato Skin	Recommended Dietary Allowance
Calcium	0.31% 3.13mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	81% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	4.84% 194μg	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	3.5% 0.28mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	9.44% 39.7mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	0.45% 3.13mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	1.65% 56.3mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.94% 0.52μg	55μg per day for Men 19-50 years
Sodium	8.75% 131mg	1.15% 17.2mg	1500mg per day for Men 19-50 years
Zinc	0.28% 0.031mg	5.5% 0.6mg	11mg per day for Men 19-50 years
Water	7.76% 287g	3.9% 144g	3700g per day for Men 19-50 years

COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink VS Potato Skin Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink or Potato Skin?

Lets compare vitamin content per 100 calories of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Potato Skin:

• 100 calories of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have 2.7 times more Vitamin B3 and more Vitamin B12 than Potato Skin.
• While 100 kcal of Raw Potato Skin contain more Vitamin B2, more Vitamin B5, more Vitamin B9 and more Vitamin C than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink and Potato Skin provide similar amounts of Vitamin B1 and Vitamin B6 per 100 calories.
• 100 calories of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin C
• 100 calories of Potato Skin have insufficient amounts of Vitamin B12
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Raw Potato Skin have insufficient amounts of Vitamin A and Vitamin D in 100 calories.

Comparing minerals per 100 calories for COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Potato Skin:

• 100 calories of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have 7.6 times more Sodium and 2 times more Water than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 16.6 times more Calcium, more Copper, 19.9 times more Iron, more Magnesium, more Manganese, 21 times more Phosphorus, 12.7 times more Potassium and 19.3 times more Zinc than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• 100 calories of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Raw Potato Skin lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Raw Potato Skin contain more Fiber and more Protein than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink and Potato Skin offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink provide inadequate amounts of Fiber and Protein
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.