Comparing Nutrients in 300 calories Potato Skin VS Cranberry-grape Juice Drink, Bottled

Weight per 300 calories

• Potato Skin: 517g
• Cranberry-grape Juice Drink, Bottled: 536g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Potato Skin or Cranberry-grape Juice Drink, Bottled?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cranberry-grape Juice Drink, Bottled	1%	2%	97%

Macro Nutrients

	Potato Skin	Cranberry-grape Juice Drink, Bottled	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	NA	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.17g	0.72% 0.12g	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	57.7% 75g	130g per day for Men 19-50 years
Sugars	NA	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	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	1.4% 0.54g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	1.9% 1.07g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cranberry-grape Juice Drink, Bottled	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	4.46% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	5.68% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	11.5% 0.15mg	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	1.34% 5.36μg	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	190% 171mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cranberry-grape Juice Drink, Bottled	Recommended Dietary Allowance
Calcium	15.5% 155mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	4.17% 0.038mg	0.9mg per day for Men 19-50 years
Fluoride	NA	8.7% 348μg	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	0.67% 0.054mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	3.83% 16mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	37% 0.85mg	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	3.06% 21.4mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	3.8% 129mg	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	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	1.95% 0.21mg	11mg per day for Men 19-50 years
Water	11.6% 431g	12.4% 459g	3700g per day for Men 19-50 years

Potato Skin VS Cranberry-grape Juice Drink, Bottled Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Potato Skin or Cranberry-grape Juice Drink, Bottled?

Lets compare vitamin content per 300 calories of Potato Skin vs Cranberry-grape Juice Drink, Bottled:

• 300 calories of Potato Skin have 2 times more Vitamin B1, 2 times more Vitamin B2, 8.3 times more Vitamin B3, 5.5 times more Vitamin B5, 8.2 times more Vitamin B6 and 16.4 times more Vitamin B9 than Cranberry-grape Juice Drink, Bottled.
• While 300 kcal of Cranberry-grape Juice Drink, Bottled contain 2.9 times more Vitamin C than Raw Potato Skin.
• 300 calories of Cranberry-grape Juice Drink, Bottled have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Potato Skin as well as Cranberry-grape Juice Drink, Bottled have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Potato Skin vs Cranberry-grape Juice Drink, Bottled:

• 300 calories of Potato Skin have 3.6 times more Calcium, 58.3 times more Copper, 312.8 times more Iron, 7.4 times more Magnesium, 3.7 times more Manganese, 9.2 times more Phosphorus, 16.6 times more Potassium and 8.4 times more Zinc than Cranberry-grape Juice Drink, Bottled.
• Both Potato Skin and Cranberry-grape Juice Drink, Bottled contain similar levels of Water per 300 calories.
• 300 calories of Cranberry-grape Juice Drink, Bottled lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Raw Potato Skin as well as Cranberry-grape Juice Drink, Bottled lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Potato Skin have 24.1 times more Fiber and 12.4 times more Protein than Cranberry-grape Juice Drink, Bottled.
• Both Potato Skin and Cranberry-grape Juice Drink, Bottled offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cranberry-grape Juice Drink, Bottled provide inadequate amounts of Fiber and Protein
• Both Raw Potato Skin as well as Cranberry-grape Juice Drink, Bottled provide inadequate amounts of Omega 6 in 300 calories.