Comparing Nutrients in 300 calories Potato Skin VS Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated

Weight per 300 calories

• Potato Skin: 517g
• Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated: 3333g

Potato Skin has 6.4 times more energy per 100g than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated. It has low energy density when compared to other foods. Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated having very low energy density.

Discover which food has more nutrients per 300 calories - Potato Skin or Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	5%	18%	77%

Macro Nutrients

	Potato Skin	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	9.6% 3.07g	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	18% 3.07g	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	43.3% 56.3g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	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	2.78% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	454% 5.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	1085% 174mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	5.13% 0.067mg	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	8.33% 33.3μg	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	7.4% 6.67mg	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	2.78% 3.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Recommended Dietary Allowance
Calcium	15.5% 155mg	6.67% 66.7mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	185% 1.67mg	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	209% 16.8mg	54% 4.33mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	635% 2667mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	72.5% 1.67mg	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	33.3% 233mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	113% 3833mg	3400mg per day for Men 19-50 years
Selenium	2.82% 1.55μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.45% 51.7mg	31% 467mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	11.6% 431g	88% 3260g	3700g per day for Men 19-50 years

Potato Skin VS Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Potato Skin or Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated?

Lets compare vitamin content per 300 calories of Potato Skin vs Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated:

• 300 calories of Potato Skin have 3.3 times more Vitamin B1, 1.7 times more Vitamin B5, 18.5 times more Vitamin B6, 2.6 times more Vitamin B9 and 8.8 times more Vitamin C than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• While 300 kcal of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated contain 30 times more Vitamin B2 and 32.5 times more Vitamin B3 than Raw Potato Skin.
• 300 calories of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated have insufficient amounts of Vitamin B1 and Vitamin B6
• Both Raw Potato Skin as well as Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Potato Skin vs Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated:

• 300 calories of Potato Skin have 2.3 times more Calcium, 1.3 times more Copper, 3.9 times more Iron and 1.9 times more Manganese than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• While 300 kcal of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated contain 22.4 times more Magnesium, 1.8 times more Potassium, 9 times more Sodium and 7.6 times more Water than Raw Potato Skin.
• Both Potato Skin and Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated contain similar levels of Phosphorus and Zinc per 300 calories.
• Both Raw Potato Skin as well as Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Potato Skin have more Fiber and 4 times more Protein than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• While 300 kcal of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated contain 11.6 times more Fat, 22.8 times more Saturated Fat and 18.5 times more Omega 6 than Raw Potato Skin.
• Both Potato Skin and Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Potato Skin provide inadequate amounts of Omega 6
• 300 calories of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated provide inadequate amounts of Fiber and Protein
• Both Raw Potato Skin as well as Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated provide inadequate amounts of Omega 3 in 300 calories.