Comparing Nutrients in 300 calories Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water VS Potato Skin

Weight per 300 calories

• Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water: 732g
• Potato Skin: 517g

Raw Potato Skin has 1.4 times more energy per unit of mass than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water, which is low in comparison to other foods. Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water having low energy density.

Discover which food has more nutrients per 300 calories - Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	5%	3%	92%
Potato Skin	17%	1%	82%

Macro Nutrients

	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	1.08% 0.18g	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	54.8% 71g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	97% 70.5g	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	1.93% 0.73g	34% 13g	38g per day for Men 19-50 years
Protein	7.2% 4.02g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	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	25% 0.3mg	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.7% 1.4mg	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.8% 0.32mg	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	7.3% 29.3μg	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	274% 247mg	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	1.95% 0.29mg	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

	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Potato Skin	Recommended Dietary Allowance
Calcium	5.85% 58.5mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	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	13% 1.02mg	209% 16.8mg	8mg per day for Men 19-50 years
Magnesium	19% 80.5mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	6.36% 0.15mg	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	14.6% 102mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	29.3% 995mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	2.82% 1.55μg	55μg per day for Men 19-50 years
Sodium	0.49% 7.3mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	3.33% 0.37mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	17.7% 653g	11.6% 431g	3700g per day for Men 19-50 years

Grapefruit Juice, White, Frozen Concentrate, Unsweetened, Diluted With 3 Volume Water VS Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water or Potato Skin?

Lets compare vitamin content per 300 calories of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water vs Potato Skin:

• 300 calories of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water have 2.8 times more Vitamin B1 and 4.2 times more Vitamin C than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 3.4 times more Vitamin B3, 3.8 times more Vitamin B6 and 3 times more Vitamin B9 than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water and Potato Skin provide similar amounts of Vitamin B2 and Vitamin B5 per 300 calories.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water 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 Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water vs Potato Skin:

• 300 calories of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water have 1.5 times more Water than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 2.7 times more Calcium, 9.1 times more Copper, 16.4 times more Iron, 1.5 times more Magnesium, 21.3 times more Manganese, 1.9 times more Phosphorus, 2.1 times more Potassium and 4.9 times more Zinc than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• 300 calories of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water lack sufficient amounts of Calcium and Zinc
• Both Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water 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 17.7 times more Fiber and 3.3 times more Protein than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water and Potato Skin offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water provide inadequate amounts of Fiber
• Both Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.