Comparing Nutrients in 300 calories Boiled Potato Skin VS Fruit Flavored Drink Containing Less Than 3% Fruit Juice, With High Vitamin C

Weight per 300 calories

• Boiled Potato Skin: 385g
• Fruit Flavored Drink Containing Less Than 3% Fruit Juice, With High Vitamin C: 1111g

Boiled Potato Skin has 2.9 times more energy per 100g than Fruit Flavored Drink Containing Less Than 3% Fruit Juice, With High Vitamin C. It has average energy density when compared to other foods. Fruit Flavored Drink Containing Less Than 3% Fruit Juice, With High Vitamin C having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Potato Skin or Fruit Flavored Drink Containing Less Than 3% Fruit Juice, With High Vitamin C?

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Skin	14%	1%	85%
Fruit Flavored Drink Containing Less Than 3% Fruit Juice, With High Vitamin C	0%	0%	100%

Macro Nutrients

	Boiled Potato Skin	Fruit Flavored Drink Containing Less Than 3% Fruit Juice, With High Vitamin C	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.38g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66g	57% 74g	130g per day for Men 19-50 years
Sugars	NA	76.6% 55.6g	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	33.4% 12.7g	0% 0g	38g per day for Men 19-50 years
Protein	19.6% 11g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Skin	Fruit Flavored Drink Containing Less Than 3% Fruit Juice, With High Vitamin C	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.7% 0.92mg	0% 0mg	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	9.6% 38.5μg	0% 0μg	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	22.2% 20mg	309% 278mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Skin	Fruit Flavored Drink Containing Less Than 3% Fruit Juice, With High Vitamin C	Recommended Dietary Allowance
Calcium	17.3% 173mg	3.33% 33.3mg	1000mg per day for Men 19-50 years
Copper	375% 3.38mg	11% 0.1mg	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	292% 23.3mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	27.5% 115mg	2.65% 11mg	420mg per day for Men 19-50 years
Manganese	224% 5.15mg	NA	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	29.7% 208mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	46% 1565mg	10% 344mg	3400mg per day for Men 19-50 years
Selenium	2.1% 1.15μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	26.7% 400mg	1500mg per day for Men 19-50 years
Zinc	15.4% 1.7mg	0% 0mg	11mg per day for Men 19-50 years
Water	8.1% 299g	28% 1036g	3700g per day for Men 19-50 years

Boiled Potato Skin VS Fruit Flavored Drink Containing Less Than 3% Fruit Juice, With High Vitamin C Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Potato Skin or Fruit Flavored Drink Containing Less Than 3% Fruit Juice, With High Vitamin C?

Lets compare vitamin content per 300 calories of Boiled Potato Skin vs Fruit Flavored Drink Containing Less Than 3% Fruit Juice, With High Vitamin C:

• 300 calories of Boiled Potato Skin have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Fruit Flavored Drink Containing Less Than 3% Fruit Juice, With High Vitamin C.
• While 300 kcal of Fruit Flavored Drink Containing Less Than 3% Fruit Juice, With High Vitamin C contain 13.9 times more Vitamin C than Boiled Potato Skin no Salt.
• 300 calories of Fruit Flavored Drink Containing Less Than 3% Fruit Juice, With High Vitamin C have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Boiled Potato Skin no Salt as well as Fruit Flavored Drink Containing Less Than 3% Fruit Juice, With High Vitamin C have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Potato Skin vs Fruit Flavored Drink Containing Less Than 3% Fruit Juice, With High Vitamin C:

• 300 calories of Boiled Potato Skin have 5.2 times more Calcium, 33.8 times more Copper, more Iron, 10.4 times more Magnesium, more Phosphorus, 4.5 times more Potassium and more Zinc than Fruit Flavored Drink Containing Less Than 3% Fruit Juice, With High Vitamin C.
• While 300 kcal of Fruit Flavored Drink Containing Less Than 3% Fruit Juice, With High Vitamin C contain 7.4 times more Sodium and 3.5 times more Water than Boiled Potato Skin no Salt.
• 300 calories of Fruit Flavored Drink Containing Less Than 3% Fruit Juice, With High Vitamin C lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus and Zinc
• Both Boiled Potato Skin no Salt as well as Fruit Flavored Drink Containing Less Than 3% Fruit Juice, With High Vitamin C lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Potato Skin have more Fiber and more Protein than Fruit Flavored Drink Containing Less Than 3% Fruit Juice, With High Vitamin C.
• Both Boiled Potato Skin and Fruit Flavored Drink Containing Less Than 3% Fruit Juice, With High Vitamin C offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Fruit Flavored Drink Containing Less Than 3% Fruit Juice, With High Vitamin C provide inadequate amounts of Fiber and Protein
• Both Boiled Potato Skin no Salt as well as Fruit Flavored Drink Containing Less Than 3% Fruit Juice, With High Vitamin C provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.