Comparing Nutrients in 300 calories Orange-grapefruit juice, canned or bottled, unsweetened VS Potato Skin

Weight per 300 calories

• Orange-grapefruit juice, canned or bottled, unsweetened: 698g
• Potato Skin: 517g

Raw Potato Skin has 1.3 times more energy per unit of mass than Orange-grapefruit juice, canned or bottled, unsweetened, which is low in comparison to other foods. Orange-grapefruit juice, canned or bottled, unsweetened having low energy density.

Discover which food has more nutrients per 300 calories - Orange-grapefruit juice, canned or bottled, unsweetened or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%
Potato Skin	17%	1%	82%

Macro Nutrients

	Orange-grapefruit juice, canned or bottled, unsweetened	Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.098g	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	55% 71.7g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	98% 71g	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	1.84% 0.7g	34% 13g	38g per day for Men 19-50 years
Protein	7.48% 4.2g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Orange-grapefruit juice, canned or bottled, unsweetened	Potato Skin	Recommended Dietary Allowance
Vitamin A	4.65% 42μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.6% 0.39mg	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.34mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 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	24.4% 98μg	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	226% 203mg	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	6.5% 0.98mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.58% 0.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange-grapefruit juice, canned or bottled, unsweetened	Potato Skin	Recommended Dietary Allowance
Calcium	5.6% 56mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	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	40% 3.2mg	209% 16.8mg	8mg per day for Men 19-50 years
Magnesium	16.6% 69.8mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	5.16% 0.12mg	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% 98mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	2.82% 1.55μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	4.44% 0.49mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	16.7% 618g	11.6% 431g	3700g per day for Men 19-50 years

Orange-grapefruit Juice, Canned Or Bottled, Unsweetened VS Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Orange-grapefruit juice, canned or bottled, unsweetened or Potato Skin?

Lets compare vitamin content per 300 calories of Orange-grapefruit juice, canned or bottled, unsweetened vs Potato Skin:

• 300 calories of Orange-grapefruit juice, canned or bottled, unsweetened have 3.6 times more Vitamin B1 and 3.4 times more Vitamin C than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 2.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 7.7 times more Vitamin B6 than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Orange-grapefruit juice, canned or bottled, unsweetened and Potato Skin provide similar amounts of Vitamin B2 and Vitamin B9 per 300 calories.
• Both Orange-grapefruit juice, canned or bottled, unsweetened 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 Orange-grapefruit juice, canned or bottled, unsweetened vs Potato Skin:

• 300 calories of Orange-grapefruit juice, canned or bottled, unsweetened have 1.4 times more Water than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 2.8 times more Calcium, 4.1 times more Copper, 5.2 times more Iron, 1.7 times more Magnesium, 26.3 times more Manganese, 2 times more Phosphorus, 1.9 times more Potassium and 3.7 times more Zinc than Orange-grapefruit juice, canned or bottled, unsweetened.
• 300 calories of Orange-grapefruit juice, canned or bottled, unsweetened lack sufficient amounts of Calcium, Manganese and Zinc
• Both Orange-grapefruit juice, canned or bottled, unsweetened 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 18.5 times more Fiber and 3.2 times more Protein than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Orange-grapefruit juice, canned or bottled, unsweetened and Potato Skin offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Fiber
• Both Orange-grapefruit juice, canned or bottled, unsweetened as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.