Comparing Nutrients in 300 calories Apple Juice with Vitamin C, Ca and K VS Potato Skin

Weight per 300 calories

• Apple Juice with Vitamin C, Ca and K: 625g
• Potato Skin: 517g

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

Discover which food has more nutrients per 300 calories - Apple Juice with Vitamin C, Ca and K or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Apple Juice with Vitamin C, Ca and K	1%	3%	96%
Potato Skin	17%	1%	82%

Macro Nutrients

	Apple Juice with Vitamin C, Ca and K	Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	0.97% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 72g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	81.6% 59g	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	49% 35.6g	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	% 16g	NA	g per day for Men 19-50 years
Sucrose	% 7.5g	NA	g per day for Men 19-50 years
Fiber	4.93% 1.88g	34% 13g	38g per day for Men 19-50 years
Protein	1.34% 0.75g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Apple Juice with Vitamin C, Ca and K	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	2.1% 0.025mg	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.2% 0.094mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.13% 0.31mg	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.65% 0.11mg	95% 1.24mg	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	22% 88μg	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	210% 189mg	65.5% 59mg	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	0.42% 0.063mg	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

	Apple Juice with Vitamin C, Ca and K	Potato Skin	Recommended Dietary Allowance
Calcium	43.8% 438mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	6.94% 0.063mg	243% 2.2mg	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	10% 0.81mg	209% 16.8mg	8mg per day for Men 19-50 years
Magnesium	7.44% 31.3mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	9.5% 0.22mg	135% 3.1mg	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	8.04% 56.3mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	1.14% 0.63μg	2.82% 1.55μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.3mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	2.27% 0.25mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	15% 550g	11.6% 431g	3700g per day for Men 19-50 years

Apple Juice With Vitamin C, Ca And K VS Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Apple Juice with Vitamin C, Ca and K or Potato Skin?

Lets compare vitamin content per 300 calories of Apple Juice with Vitamin C, Ca and K vs Potato Skin:

• 300 calories of Apple Juice with Vitamin C, Ca and K have 3.2 times more Vitamin C than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 4.3 times more Vitamin B1, 2.1 times more Vitamin B2, 12.8 times more Vitamin B3, 5.1 times more Vitamin B5, 11 times more Vitamin B6 and more Vitamin B9 than Bottled Apple Juice with Vitamin C, Calcium and Potassium.
• 300 calories of Apple Juice with Vitamin C, Ca and K have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• Both Bottled Apple Juice with Vitamin C, Calcium and Potassium as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Apple Juice with Vitamin C, Ca and K vs Potato Skin:

• 300 calories of Apple Juice with Vitamin C, Ca and K have 2.8 times more Calcium and 1.3 times more Water than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 35 times more Copper, 20.6 times more Iron, 3.8 times more Magnesium, 14.2 times more Manganese, 3.5 times more Phosphorus, 1.9 times more Potassium and 7.2 times more Zinc than Bottled Apple Juice with Vitamin C, Calcium and Potassium.
• 300 calories of Apple Juice with Vitamin C, Ca and K lack sufficient amounts of Zinc
• Both Bottled Apple Juice with Vitamin C, Calcium and Potassium as well as Raw Potato Skin lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Potato Skin contain 6.9 times more Fiber and 17.7 times more Protein than Bottled Apple Juice with Vitamin C, Calcium and Potassium.
• Both Apple Juice with Vitamin C, Ca and K and Potato Skin offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Apple Juice with Vitamin C, Ca and K provide inadequate amounts of Fiber and Protein
• Both Bottled Apple Juice with Vitamin C, Calcium and Potassium as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.