Comparing Nutrients in 300 calories Fast-food Cola VS Baked Potato Skin

Weight per 300 calories

• Fast-food Cola: 811g
• Baked Potato Skin: 152g

Baked Potato Skin has 5.4 times more energy per unit of mass than Carbonated Fast-food Cola, which is above average in comparison to other foods. Fast-food Cola having low energy density.

Discover which food has more nutrients per 300 calories - Fast-food Cola or Baked Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Fast-food Cola	1%	0%	99%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Fast-food Cola	Baked Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.16g	0.16% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.95% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.29% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.6% 77.5g	53.7% 69.8g	130g per day for Men 19-50 years
Sugars	100% 72.7g	2.93% 2.12g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	31.5% 12g	38g per day for Men 19-50 years
Protein	1% 0.57g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Fast-food Cola	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	71.6% 0.93mg	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	8.33% 33.3μg	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	0% 0mg	22.7% 20.5mg	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	0.4% 0.061mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fast-food Cola	Baked Potato Skin	Recommended Dietary Allowance
Calcium	1.62% 16.2mg	5.15% 51.5mg	1000mg per day for Men 19-50 years
Copper	0.9% 0.008mg	138% 1.24mg	0.9mg per day for Men 19-50 years
Fluoride	11.6% 462μg	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	11% 0.89mg	133% 10.7mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	15.5% 65mg	420mg per day for Men 19-50 years
Manganese	0.71% 0.016mg	40.6% 0.93mg	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	11.6% 81mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	0.48% 16.2mg	25.5% 868mg	3400mg per day for Men 19-50 years
Selenium	1.47% 0.81μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	2.16% 32.4mg	2.12% 32mg	1500mg per day for Men 19-50 years
Zinc	1.47% 0.16mg	6.75% 0.74mg	11mg per day for Men 19-50 years
Water	19.8% 732g	1.94% 71.7g	3700g per day for Men 19-50 years

Fast-food Cola VS Baked Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Fast-food Cola or Baked Potato Skin?

Lets compare vitamin content per 300 calories of Fast-food Cola vs Baked Potato Skin:

• 300 kcal of Baked Potato Skin contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Carbonated Fast-food Cola.
• 300 calories of Fast-food Cola have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Carbonated Fast-food Cola as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Fast-food Cola vs Baked Potato Skin:

• 300 calories of Fast-food Cola have 10.2 times more Water than Baked Potato Skin.
• While 300 kcal of Baked Potato Skin contain 152.7 times more Copper, 12 times more Iron, more Magnesium, 57.6 times more Manganese, 1.9 times more Phosphorus, 53.5 times more Potassium and 4.6 times more Zinc than Carbonated Fast-food Cola.
• 300 calories of Fast-food Cola lack sufficient amounts of Copper, Magnesium, Manganese, Potassium and Zinc
• Both Carbonated Fast-food Cola as well as Baked Potato Skin lack sufficient amounts of Calcium and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Fast-food Cola have 34.3 times more Sugars than Baked Potato Skin.
• While 300 kcal of Baked Potato Skin contain more Fiber and 11.5 times more Protein than Carbonated Fast-food Cola.
• Both Fast-food Cola and Baked Potato Skin offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Fast-food Cola provide inadequate amounts of Fiber and Protein
• Both Carbonated Fast-food Cola as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.