Comparing Nutrients in 300 calories Potato Skin VS Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added

Weight per 300 calories

• Potato Skin: 517g
• Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added: 1579g

Potato Skin has 3.1 times more energy per 100g than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added. It has low energy density when compared to other foods. Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added having very low energy density.

Discover which food has more nutrients per 300 calories - Potato Skin or Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	2%	0%	98%

Macro Nutrients

	Potato Skin	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0% 0g	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	57% 74.2g	130g per day for Men 19-50 years
Sugars	NA	100% 72.6g	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	34% 13g	4.16% 1.58g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	2.8% 1.58g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	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	3.95% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	2.76% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	4.42% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	23% 0.3mg	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	561% 505mg	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	28.4% 4.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14.5% 17.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	Recommended Dietary Allowance
Calcium	15.5% 155mg	15.8% 158mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	12.3% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	27.7% 1107μg	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	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	11.3% 47.4mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	9.6% 0.22mg	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	2.26% 15.8mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	21% 711mg	3400mg per day for Men 19-50 years
Selenium	2.82% 1.55μg	2.87% 1.58μg	55μg per day for Men 19-50 years
Sodium	3.45% 51.7mg	5.26% 79mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	2.87% 0.32mg	11mg per day for Men 19-50 years
Water	11.6% 431g	40.6% 1503g	3700g per day for Men 19-50 years

Potato Skin VS Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Potato Skin or Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added?

Lets compare vitamin content per 300 calories of Potato Skin vs Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added:

• 300 calories of Potato Skin have 2.3 times more Vitamin B1, 1.8 times more Vitamin B2, 12.1 times more Vitamin B3, 7.1 times more Vitamin B5, 4.1 times more Vitamin B6 and more Vitamin B9 than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added.
• While 300 kcal of Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added contain 8.6 times more Vitamin C than Raw Potato Skin.
• 300 calories of Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Potato Skin as well as Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Potato Skin vs Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added:

• 300 calories of Potato Skin have 19.8 times more Copper, 17.7 times more Iron, 2.5 times more Magnesium, 14.1 times more Manganese, 12.4 times more Phosphorus, 3 times more Potassium and 5.7 times more Zinc than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added.
• While 300 kcal of Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added contain 3.5 times more Water than Raw Potato Skin.
• Both Potato Skin and Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added contain similar levels of Calcium per 300 calories.
• 300 calories of Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added lack sufficient amounts of Phosphorus and Zinc
• Both Raw Potato Skin as well as Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Potato Skin have 8.2 times more Fiber and 8.4 times more Protein than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added.
• Both Potato Skin and Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added provide inadequate amounts of Fiber and Protein
• Both Raw Potato Skin as well as Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.