Comparing Nutrients in 300 calories Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids VS Potato Skin

Weight per 300 calories

• Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids: 600g
• 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 - Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids	4%	0%	96%
Potato Skin	17%	1%	82%

Macro Nutrients

	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids	Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	0.38% 0.006g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	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	60.2% 78.3g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	NA	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	15.8% 6g	34% 13g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids	Potato Skin	Recommended Dietary Allowance
Vitamin A	20% 180μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.46% 0.084mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.36% 0.32mg	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	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	4.5% 18μg	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	22% 20mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids	Potato Skin	Recommended Dietary Allowance
Calcium	6.6% 66mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	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	18.8% 1.5mg	209% 16.8mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	39.4% 0.91mg	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	12% 84mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	NA	2.82% 1.55μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	7.64% 0.84mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	14% 517g	11.6% 431g	3700g per day for Men 19-50 years

Fruit Salad, (peach And Pear And Apricot And Pineapple And Cherry), Canned, Juice Pack, Solids And Liquids VS Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids or Potato Skin?

Lets compare vitamin content per 300 calories of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids vs Potato Skin:

• 300 calories of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids have more Vitamin A than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 1.6 times more Vitamin B1, 2.3 times more Vitamin B2, 2.5 times more Vitamin B3, 4.9 times more Vitamin B5, 7.6 times more Vitamin B6, 4.9 times more Vitamin B9 and 3 times more Vitamin C than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.
• 300 calories of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids have insufficient amounts of Vitamin B1 and Vitamin B9
• 300 calories of Potato Skin have insufficient amounts of Vitamin A
• Both Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids vs Potato Skin:

• 300 kcal of Raw Potato Skin contain 2.4 times more Calcium, 7.3 times more Copper, 11.2 times more Iron, 2.5 times more Magnesium, 3.4 times more Manganese, 2.3 times more Phosphorus, 3.1 times more Potassium and 2.2 times more Zinc than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.
• Both Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids and Potato Skin contain similar levels of Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids have 1.2 times more Carbohydrate than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 2.2 times more Fiber and 4.3 times more Protein than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.
• Both Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids and Potato Skin offer comparable quantities of Energy per 300 calories.
• 300 calories of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids provide inadequate amounts of Protein
• Both Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.