Comparing Nutrients in 300 calories Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C VS Potato Skin

Weight per 300 calories

• Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C: 652g
• Potato Skin: 517g

Raw Potato Skin has 1.3 times more energy per unit of mass than Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C, which is low in comparison to other foods. Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C having low energy density.

Discover which food has more nutrients per 300 calories - Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	1%	2%	97%
Potato Skin	17%	1%	82%

Macro Nutrients

	Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	1.63% 0.026g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	57% 74g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	96% 69.7g	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	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	1.7% 0.65g	34% 13g	38g per day for Men 19-50 years
Protein	1.5% 0.85g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	Potato Skin	Recommended Dietary Allowance
Vitamin A	3.62% 32.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.63% 0.02mg	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.47% 0.23mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.83% 0.39mg	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	181% 163mg	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	2.17% 0.33mg	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

	Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	Potato Skin	Recommended Dietary Allowance
Calcium	1.96% 19.6mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	9.42% 0.085mg	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	20.4% 1.63mg	209% 16.8mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	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	6.52% 45.7mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	23.4% 796mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.65μg	2.82% 1.55μg	55μg per day for Men 19-50 years
Sodium	3.48% 52mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	2.37% 0.26mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	15.5% 575g	11.6% 431g	3700g per day for Men 19-50 years

Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C VS Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C or Potato Skin?

Lets compare vitamin content per 300 calories of Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C vs Potato Skin:

• 300 calories of Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C have 2.8 times more Vitamin C than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 5.6 times more Vitamin B1, 2.2 times more Vitamin B2, 22.8 times more Vitamin B3, 4 times more Vitamin B5, 5.9 times more Vitamin B6 and more Vitamin B9 than Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C.
• 300 calories of Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• Both Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C 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 Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C vs Potato Skin:

• 300 calories of Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C have 1.3 times more Water than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 7.9 times more Calcium, 25.8 times more Copper, 10.3 times more Iron, 3.6 times more Magnesium, 8 times more Manganese, 4.3 times more Phosphorus, 2.7 times more Potassium and 6.9 times more Zinc than Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C.
• 300 calories of Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C lack sufficient amounts of Calcium and Zinc
• Both Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C 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 19.8 times more Fiber and 15.7 times more Protein than Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C.
• Both Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C and Potato Skin offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C provide inadequate amounts of Fiber and Protein
• Both Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.