Comparing Nutrients in 300 calories Potato Skin VS Fast-food Cola

Weight per 300 calories

• Potato Skin: 517g
• Fast-food Cola: 811g

Potato Skin has 1.6 times more energy per 100g than Fast-food Cola. It has low energy density when compared to other foods. Carbonated Fast-food Cola having low energy density.

Discover which food has more nutrients per 300 calories - Potato Skin or Fast-food Cola?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Fast-food Cola	1%	0%	99%

Macro Nutrients

	Potato Skin	Fast-food Cola	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.17% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.17g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	59.6% 77.5g	130g per day for Men 19-50 years
Sugars	NA	100% 72.7g	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	34% 13g	0% 0g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	1% 0.57g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Fast-food Cola	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.05% 0.11mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	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	22% 88μg	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	65.5% 59mg	0% 0mg	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

	Potato Skin	Fast-food Cola	Recommended Dietary Allowance
Calcium	15.5% 155mg	1.62% 16.2mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	0.9% 0.008mg	0.9mg per day for Men 19-50 years
Fluoride	NA	11.6% 462μg	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	209% 16.8mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	0.71% 0.016mg	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	28% 197mg	11.6% 81mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	0.48% 16.2mg	3400mg per day for Men 19-50 years
Selenium	2.82% 1.55μg	1.47% 0.81μg	55μg per day for Men 19-50 years
Sodium	3.45% 51.7mg	2.16% 32.4mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	1.47% 0.16mg	11mg per day for Men 19-50 years
Water	11.6% 431g	19.8% 732g	3700g per day for Men 19-50 years

Potato Skin VS Fast-food Cola Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Potato Skin or Fast-food Cola?

Lets compare vitamin content per 300 calories of Potato Skin vs Fast-food Cola:

• 300 calories of Potato Skin have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Fast-food Cola.
• 300 calories of Fast-food Cola have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Potato Skin as well as Carbonated Fast-food Cola have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Potato Skin vs Fast-food Cola:

• 300 calories of Potato Skin have 9.6 times more Calcium, 269.8 times more Copper, 18.8 times more Iron, more Magnesium, 192 times more Manganese, 2.4 times more Phosphorus, 131.7 times more Potassium and 11.2 times more Zinc than Fast-food Cola.
• While 300 kcal of Carbonated Fast-food Cola contain 1.7 times more Water than Raw Potato Skin.
• 300 calories of Fast-food Cola lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium and Zinc
• Both Raw Potato Skin as well as Carbonated Fast-food Cola lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Potato Skin have more Fiber and 23.4 times more Protein than Fast-food Cola.
• Both Potato Skin and Fast-food Cola offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Fast-food Cola provide inadequate amounts of Fiber and Protein
• Both Raw Potato Skin as well as Carbonated Fast-food Cola provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.