Comparing Nutrients in 300 calories Potato Skin VS Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water

Weight per 300 calories

• Potato Skin: 517g
• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water: 588g

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 Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	3%	1%	96%

Macro Nutrients

	Potato Skin	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.037% 0.012g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	1.47% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.17g	0.21% 0.035g	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	57.3% 74.5g	130g per day for Men 19-50 years
Sugars	NA	101% 73.4g	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	3.1% 1.18g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	4.2% 2.35g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.65% 5.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.05% 0.11mg	34.3% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	9.05% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	7.35% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	33.5% 0.44mg	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	16% 64.7μg	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	78.4% 70.6mg	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	0.39% 0.059mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.47% 1.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Calcium	15.5% 155mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	29.4% 0.26mg	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	11.8% 0.94mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	19.6% 82.4mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	268% 6.17mg	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	7.56% 53mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	2.82% 1.55μg	1.07% 0.59μg	55μg per day for Men 19-50 years
Sodium	3.45% 51.7mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	4.28% 0.47mg	11mg per day for Men 19-50 years
Water	11.6% 431g	13.8% 509g	3700g per day for Men 19-50 years

Potato Skin VS Pineapple Juice, Frozen Concentrate, Unsweetened, Diluted With 3 Volume Water Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Potato Skin or Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water?

Lets compare vitamin content per 300 calories of Potato Skin vs Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water:

• 300 calories of Potato Skin have 1.7 times more Vitamin B2, 4.5 times more Vitamin B3, 2.1 times more Vitamin B5, 2.8 times more Vitamin B6 and 1.4 times more Vitamin B9 than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• While 300 kcal of Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water contain 3.8 times more Vitamin B1 than Raw Potato Skin.
• Both Potato Skin and Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water provide similar amounts of Vitamin C per 300 calories.
• Both Raw Potato Skin as well as Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Potato Skin vs Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water:

• 300 calories of Potato Skin have 2 times more Calcium, 8.3 times more Copper, 17.8 times more Iron, 1.4 times more Magnesium, 3.7 times more Phosphorus, 2.8 times more Potassium and 3.8 times more Zinc than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• While 300 kcal of Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water contain 2 times more Manganese than Raw Potato Skin.
• Both Potato Skin and Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water contain similar levels of Water per 300 calories.
• 300 calories of Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water lack sufficient amounts of Zinc
• Both Raw Potato Skin as well as Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Potato Skin have 11 times more Fiber and 5.6 times more Protein than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Potato Skin and Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water provide inadequate amounts of Fiber and Protein
• Both Raw Potato Skin as well as Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.