Comparing Nutrients in 100 calories Potato Skin VS Canned Guava Nectar with Vitamin C

Weight per 100 calories

• Potato Skin: 172g
• Canned Guava Nectar with Vitamin C: 159g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Potato Skin or Canned Guava Nectar with Vitamin C?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Canned Guava Nectar with Vitamin C	1%	1%	98%

Macro Nutrients

	Potato Skin	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.098% 0.095g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	1.08% 0.017g	NA	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.055g	NA	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	20% 25.8g	130g per day for Men 19-50 years
Sugars	NA	28.4% 20.6g	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	12.6% 9.14g	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	% 8.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	7.9% 4.43g	0.26% 0.14g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	0.4% 0.005mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.066mg	0.37% 0.005mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	2.54% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.7% 0.41mg	1.22% 0.016mg	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	7.33% 29.3μg	1.2% 4.76μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22% 19.7mg	37.2% 33.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	1.27% 12.7mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	3% 0.027mg	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	7.54% 0.6mg	8mg per day for Men 19-50 years
Magnesium	9.44% 39.7mg	0.76% 3.17mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	4% 0.092mg	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	9.36% 65.5mg	0.45% 3.17mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	1.82% 62mg	3400mg per day for Men 19-50 years
Selenium	0.94% 0.52μg	NA	55μg per day for Men 19-50 years
Sodium	1.15% 17.2mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	5.5% 0.6mg	0.43% 0.048mg	11mg per day for Men 19-50 years
Water	3.9% 144g	3.6% 133g	3700g per day for Men 19-50 years

Potato Skin VS Canned Guava Nectar With Vitamin C Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Potato Skin or Canned Guava Nectar with Vitamin C?

Lets compare vitamin content per 100 calories of Potato Skin vs Canned Guava Nectar with Vitamin C:

• 100 calories of Potato Skin have 7.6 times more Vitamin B1, 13.8 times more Vitamin B2, 6.6 times more Vitamin B3, 4.1 times more Vitamin B5, 26 times more Vitamin B6 and 6.2 times more Vitamin B9 than Canned Guava Nectar with Vitamin C.
• While 100 kcal of Canned Guava Nectar with Vitamin C contain 1.7 times more Vitamin C than Raw Potato Skin.
• 100 calories of Canned Guava Nectar with Vitamin C have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9

Comparing minerals per 100 calories for Potato Skin vs Canned Guava Nectar with Vitamin C:

• 100 calories of Potato Skin have 4.1 times more Calcium, 27 times more Copper, 9.3 times more Iron, 12.5 times more Magnesium, 11.3 times more Manganese, 20.6 times more Phosphorus, 11.5 times more Potassium and 12.7 times more Zinc than Canned Guava Nectar with Vitamin C.
• Both Potato Skin and Canned Guava Nectar with Vitamin C contain similar levels of Water per 100 calories.
• 100 calories of Canned Guava Nectar with Vitamin C lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Potato Skin have 2.7 times more Fiber and 31 times more Protein than Canned Guava Nectar with Vitamin C.
• Both Potato Skin and Canned Guava Nectar with Vitamin C offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Canned Guava Nectar with Vitamin C provide inadequate amounts of Protein