Comparing Nutrients in 300 calories Chilled Orange Juice VS Potato Skin

Weight per 300 calories

• Chilled Orange Juice: 612g
• 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 - Chilled Orange Juice or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Potato Skin	17%	1%	82%

Macro Nutrients

	Chilled Orange Juice	Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	2.68% 0.043g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	54.3% 70.7g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	70% 51g	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	19% 13.7g	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	% 12.7g	NA	g per day for Men 19-50 years
Sucrose	% 24.6g	NA	g per day for Men 19-50 years
Fiber	4.83% 1.84g	34% 13g	38g per day for Men 19-50 years
Protein	7.43% 4.16g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Potato Skin	Recommended Dietary Allowance
Vitamin A	1.36% 12.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.4% 0.24mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.8% 0.47mg	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	29% 116μg	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	229% 206mg	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	8.16% 1.22mg	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

	Chilled Orange Juice	Potato Skin	Recommended Dietary Allowance
Calcium	6.73% 67.3mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	28.6% 0.26mg	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	9.95% 0.8mg	209% 16.8mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	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	15% 104mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	32% 1090mg	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	0.82% 12.2mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	3.9% 0.43mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	14.4% 534g	11.6% 431g	3700g per day for Men 19-50 years

Chilled Orange Juice VS Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Chilled Orange Juice or Potato Skin?

Lets compare vitamin content per 300 calories of Chilled Orange Juice vs Potato Skin:

• 300 calories of Chilled Orange Juice have 2.6 times more Vitamin B1, 1.2 times more Vitamin B2, 1.3 times more Vitamin B9 and 3.5 times more Vitamin C than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 3.1 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.7 times more Vitamin B6 than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice from Concentrate 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 Chilled Orange Juice vs Potato Skin:

• 300 calories of Chilled Orange Juice have 1.2 times more Water than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 2.3 times more Calcium, 8.5 times more Copper, 21.1 times more Iron, 1.8 times more Magnesium, 22.1 times more Manganese, 1.9 times more Phosphorus, 2 times more Potassium and 4.2 times more Zinc than Chilled Orange Juice from Concentrate.
• 300 calories of Chilled Orange Juice lack sufficient amounts of Zinc
• Both Chilled Orange Juice from Concentrate 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 7 times more Fiber and 3.2 times more Protein than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Potato Skin offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Chilled Orange Juice provide inadequate amounts of Fiber
• Both Chilled Orange Juice from Concentrate as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.