Comparing Nutrients in 300 calories Potato Skin VS Orange-grapefruit juice, canned or bottled, unsweetened

Weight per 300 calories

• Potato Skin: 517g
• Orange-grapefruit juice, canned or bottled, unsweetened: 698g

Potato Skin has 1.3 times more energy per 100g than Orange-grapefruit juice, canned or bottled, unsweetened. It has low energy density when compared to other foods. Orange-grapefruit juice, canned or bottled, unsweetened having low energy density.

Discover which food has more nutrients per 300 calories - Potato Skin or Orange-grapefruit juice, canned or bottled, unsweetened?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%

Macro Nutrients

	Potato Skin	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.17g	0.57% 0.098g	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	55% 71.7g	130g per day for Men 19-50 years
Sugars	NA	98% 71g	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	1.84% 0.7g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.65% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.05% 0.11mg	32.6% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	14.7% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	12.3% 0.16mg	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	24.4% 98μg	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	226% 203mg	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	6.5% 0.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.58% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Calcium	15.5% 155mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	59% 0.53mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	16.6% 69.8mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	5.16% 0.12mg	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	14% 98mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	2.82% 1.55μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	3.45% 51.7mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	4.44% 0.49mg	11mg per day for Men 19-50 years
Water	11.6% 431g	16.7% 618g	3700g per day for Men 19-50 years

Potato Skin VS Orange-grapefruit Juice, Canned Or Bottled, Unsweetened Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Potato Skin or Orange-grapefruit juice, canned or bottled, unsweetened?

Lets compare vitamin content per 300 calories of Potato Skin vs Orange-grapefruit juice, canned or bottled, unsweetened:

• 300 calories of Potato Skin have 2.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 7.7 times more Vitamin B6 than Orange-grapefruit juice, canned or bottled, unsweetened.
• While 300 kcal of Orange-grapefruit juice, canned or bottled, unsweetened contain 3.6 times more Vitamin B1 and 3.4 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Orange-grapefruit juice, canned or bottled, unsweetened provide similar amounts of Vitamin B2 and Vitamin B9 per 300 calories.
• Both Raw Potato Skin as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Potato Skin vs Orange-grapefruit juice, canned or bottled, unsweetened:

• 300 calories of Potato Skin have 2.8 times more Calcium, 4.1 times more Copper, 5.2 times more Iron, 1.7 times more Magnesium, 26.3 times more Manganese, 2 times more Phosphorus, 1.9 times more Potassium and 3.7 times more Zinc than Orange-grapefruit juice, canned or bottled, unsweetened.
• While 300 kcal of Orange-grapefruit juice, canned or bottled, unsweetened contain 1.4 times more Water than Raw Potato Skin.
• 300 calories of Orange-grapefruit juice, canned or bottled, unsweetened lack sufficient amounts of Calcium, Manganese and Zinc
• Both Raw Potato Skin as well as Orange-grapefruit juice, canned or bottled, unsweetened lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Potato Skin have 18.5 times more Fiber and 3.2 times more Protein than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Potato Skin and Orange-grapefruit juice, canned or bottled, unsweetened offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Fiber
• Both Raw Potato Skin as well as Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.