Comparing Nutrients in 300 calories Lemonade, frozen concentrate, white VS Potato Skin

Weight per 300 calories

• Lemonade, frozen concentrate, white: 153g
• Potato Skin: 517g

Lemonade, frozen concentrate, white has 3.4 times more energy per 100g than Potato Skin. It has above average energy density when compared to other foods. Raw Potato Skin having low energy density.

Discover which food has more nutrients per 300 calories - Lemonade, frozen concentrate, white or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Lemonade, frozen concentrate, white	0%	3%	97%
Potato Skin	17%	1%	82%

Macro Nutrients

	Lemonade, frozen concentrate, white	Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	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	0.38% 0.064g	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	58.7% 76.4g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	94% 68g	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	38% 27.6g	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	% 25g	NA	g per day for Men 19-50 years
Sucrose	% 15g	NA	g per day for Men 19-50 years
Fiber	1.2% 0.46g	34% 13g	38g per day for Men 19-50 years
Protein	0.6% 0.34g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Lemonade, frozen concentrate, white	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	2.55% 0.031mg	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.05% 0.17mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.52% 0.18mg	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.35% 0.031mg	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	2.68% 10.7μg	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	22.3% 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	0.92% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.26% 0.31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemonade, frozen concentrate, white	Potato Skin	Recommended Dietary Allowance
Calcium	1.07% 10.7mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	2.2% 0.02mg	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	1.72% 0.14mg	209% 16.8mg	8mg per day for Men 19-50 years
Magnesium	2.55% 10.7mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	0.87% 0.02mg	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	1.53% 10.7mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	3.24% 110mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.61μg	2.82% 1.55μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	0.56% 0.061mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	2.03% 75g	11.6% 431g	3700g per day for Men 19-50 years

Lemonade, Frozen Concentrate, White VS Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Lemonade, frozen concentrate, white or Potato Skin?

Lets compare vitamin content per 300 calories of Lemonade, frozen concentrate, white vs Potato Skin:

• 300 kcal of Raw Potato Skin contain 3.5 times more Vitamin B1, more Vitamin B2, 31.7 times more Vitamin B3, 8.9 times more Vitamin B5, 40.4 times more Vitamin B6, 8.2 times more Vitamin B9 and 2.9 times more Vitamin C than Lemonade, frozen concentrate, white.
• 300 calories of Lemonade, frozen concentrate, white have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Lemonade, frozen concentrate, white 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 Lemonade, frozen concentrate, white vs Potato Skin:

• 300 kcal of Raw Potato Skin contain 14.5 times more Calcium, 110 times more Copper, 121.7 times more Iron, 11.1 times more Magnesium, 156.5 times more Manganese, 18.3 times more Phosphorus, 19.4 times more Potassium, 29.6 times more Zinc and 5.7 times more Water than Lemonade, frozen concentrate, white.
• 300 calories of Lemonade, frozen concentrate, white lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Lemonade, frozen concentrate, white 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 28.2 times more Fiber and 39.5 times more Protein than Lemonade, frozen concentrate, white.
• Both Lemonade, frozen concentrate, white and Potato Skin offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Lemonade, frozen concentrate, white provide inadequate amounts of Fiber and Protein
• Both Lemonade, frozen concentrate, white as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.