Comparing Nutrients in 300 calories Potato Skin VS Canned Tangerines packed in Juice

Weight per 300 calories

• Potato Skin: 517g
• Canned Tangerines packed in Juice: 811g

Potato Skin has 1.6 times more energy per 100g than Canned Tangerines packed in Juice. It has low energy density when compared to other foods. Canned Tangerines packed in Juice having low energy density.

Discover which food has more nutrients per 300 calories - Potato Skin or Canned Tangerines packed in Juice?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Canned Tangerines packed in Juice	6%	1%	93%

Macro Nutrients

	Potato Skin	Canned Tangerines packed in Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.076% 0.024g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	0.51% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.17g	0.19% 0.032g	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	59.7% 77.6g	130g per day for Men 19-50 years
Sugars	NA	99% 72g	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	15% 5.68g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	8.98% 5.03g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Canned Tangerines packed in Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	38.7% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.05% 0.11mg	55.4% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	26% 0.34mg	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	10% 40.5μg	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	308% 277mg	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	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Canned Tangerines packed in Juice	Recommended Dietary Allowance
Calcium	15.5% 155mg	8.9% 89mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	29.7% 0.27mg	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	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	21.2% 89mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	11.3% 0.26mg	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	11.6% 81mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	31.7% 1078mg	3400mg per day for Men 19-50 years
Selenium	2.82% 1.55μg	5.9% 3.24μg	55μg per day for Men 19-50 years
Sodium	3.45% 51.7mg	2.7% 40.5mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	11.6% 431g	19.6% 726g	3700g per day for Men 19-50 years

Potato Skin VS Canned Tangerines Packed In Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Potato Skin or Canned Tangerines packed in Juice?

Lets compare vitamin content per 300 calories of Potato Skin vs Canned Tangerines packed in Juice:

• 300 calories of Potato Skin have 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, 3.6 times more Vitamin B6 and 2.2 times more Vitamin B9 than Canned Tangerines packed in Juice.
• While 300 kcal of Canned Tangerines packed in Juice contain more Vitamin A, 6.1 times more Vitamin B1 and 4.7 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Canned Tangerines packed in Juice provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Potato Skin have insufficient amounts of Vitamin A
• Both Raw Potato Skin as well as Canned Tangerines packed in Juice have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Potato Skin vs Canned Tangerines packed in Juice:

• 300 calories of Potato Skin have 1.7 times more Calcium, 8.2 times more Copper, 7.7 times more Iron, 1.3 times more Magnesium, 12 times more Manganese, 2.4 times more Phosphorus and 2 times more Potassium than Canned Tangerines packed in Juice.
• While 300 kcal of Canned Tangerines packed in Juice contain 2.3 times more Zinc and 1.7 times more Water than Raw Potato Skin.
• Both Raw Potato Skin as well as Canned Tangerines packed in Juice lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Potato Skin have 2.3 times more Fiber and 2.6 times more Protein than Canned Tangerines packed in Juice.
• Both Potato Skin and Canned Tangerines packed in Juice offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Potato Skin as well as Canned Tangerines packed in Juice provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.