Comparing Nutrients in 100 calories Unsweetened Ready-to-drink Coconut Water VS Baked Potato Skin

Weight per 100 calories

• Unsweetened Ready-to-drink Coconut Water: 556g
• Baked Potato Skin: 50.5g

Baked Potato Skin has 11 times more energy per unit of mass than Unsweetened Ready-to-drink Coconut Water, which is above average in comparison to other foods. Unsweetened Ready-to-drink Coconut Water having very low energy density.

Discover which food has more nutrients per 100 calories - Unsweetened Ready-to-drink Coconut Water or Baked Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Unsweetened Ready-to-drink Coconut Water	Baked Potato Skin	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.052% 0.051g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.041% 0.013g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.32% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.095% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	18% 23.3g	130g per day for Men 19-50 years
Sugars	30% 21.8g	0.98% 0.71g	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	16.4% 12g	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	% 4.56g	NA	g per day for Men 19-50 years
Sucrose	% 5.33g	NA	g per day for Men 19-50 years
Fiber	0% 0g	10.5% 4g	38g per day for Men 19-50 years
Protein	2.2% 1.22g	3.87% 2.17g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Ready-to-drink Coconut Water	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.056% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	4.1% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.66% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	24% 0.31mg	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	2.78% 11μg	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	61% 55mg	7.58% 6.8mg	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	0% 0mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.72% 0.86μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Ready-to-drink Coconut Water	Baked Potato Skin	Recommended Dietary Allowance
Calcium	3.9% 39mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	4.94% 0.044mg	46% 0.41mg	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	2.1% 0.17mg	44.4% 3.56mg	8mg per day for Men 19-50 years
Magnesium	7.94% 33.3mg	5.17% 21.7mg	420mg per day for Men 19-50 years
Manganese	53.4% 1.23mg	13.5% 0.31mg	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	3.97% 27.8mg	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	27% 917mg	8.5% 289mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.64% 0.35μg	55μg per day for Men 19-50 years
Sodium	9.63% 144mg	0.71% 10.6mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	2.25% 0.25mg	11mg per day for Men 19-50 years
Water	14.3% 528g	0.65% 24g	3700g per day for Men 19-50 years

Unsweetened Ready-to-drink Coconut Water VS Baked Potato Skin Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Unsweetened Ready-to-drink Coconut Water or Baked Potato Skin?

Lets compare vitamin content per 100 calories of Unsweetened Ready-to-drink Coconut Water vs Baked Potato Skin:

• 100 calories of Unsweetened Ready-to-drink Coconut Water have 2.7 times more Vitamin B1 and 8.1 times more Vitamin C than Baked Potato Skin.
• While 100 kcal of Baked Potato Skin contain more Vitamin B2, more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Unsweetened Ready-to-drink Coconut Water.
• 100 calories of Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Unsweetened Ready-to-drink Coconut Water as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Unsweetened Ready-to-drink Coconut Water vs Baked Potato Skin:

• 100 calories of Unsweetened Ready-to-drink Coconut Water have 2.3 times more Calcium, 1.5 times more Magnesium, 3.9 times more Manganese, 3.2 times more Potassium, 13.6 times more Sodium and 22.1 times more Water than Baked Potato Skin.
• While 100 kcal of Baked Potato Skin contain 9.3 times more Copper, 21.3 times more Iron, 1.8 times more Phosphorus and 2.2 times more Zinc than Unsweetened Ready-to-drink Coconut Water.
• 100 calories of Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Zinc
• 100 calories of Baked Potato Skin lack sufficient amounts of Calcium
• Both Unsweetened Ready-to-drink Coconut Water as well as Baked Potato Skin lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Unsweetened Ready-to-drink Coconut Water have 30.8 times more Sugars than Baked Potato Skin.
• While 100 kcal of Baked Potato Skin contain more Fiber and 1.8 times more Protein than Unsweetened Ready-to-drink Coconut Water.
• Both Unsweetened Ready-to-drink Coconut Water and Baked Potato Skin offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Fiber
• Both Unsweetened Ready-to-drink Coconut Water as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.