Comparing Nutrients in 300 calories Potato Skin VS Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored

Weight per 300 calories

• Potato Skin: 517g
• Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored: 1667g

Potato Skin has 3.2 times more energy per 100g than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored. It has low energy density when compared to other foods. Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored having very low energy density.

Discover which food has more nutrients per 300 calories - Potato Skin or Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	0%	0%	100%

Macro Nutrients

	Potato Skin	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	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	57.7% 75g	130g per day for Men 19-50 years
Sugars	NA	103% 75g	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	0% 0g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Recommended Dietary Allowance
Vitamin A	0% 0μg	59.3% 533μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.05% 0.11mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	108% 1.4mg	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	33.3% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	174% 4.17μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	65.5% 59mg	235% 212mg	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	211% 31.7mg	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	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Recommended Dietary Allowance
Calcium	15.5% 155mg	28.3% 283mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	13% 0.12mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	NA	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	0% 0mg	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	8.9% 133mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	48.5% 5.33mg	11mg per day for Men 19-50 years
Water	11.6% 431g	42.5% 1574g	3700g per day for Men 19-50 years

Potato Skin VS Water, With Corn Syrup And/or Sugar And Low Calorie Sweetener, Fruit Flavored Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Potato Skin or Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored?

Lets compare vitamin content per 300 calories of Potato Skin vs Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored:

• 300 calories of Potato Skin have more Vitamin B1 and more Vitamin B2 than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• While 300 kcal of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored contain more Vitamin A, 2.6 times more Vitamin B3, 1.5 times more Vitamin B9, more Vitamin B12 and 3.6 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Potato Skin have insufficient amounts of Vitamin A and Vitamin B12
• 300 calories of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Raw Potato Skin as well as Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored have insufficient amounts of Vitamin D in 300 calories.

Comparing minerals per 300 calories for Potato Skin vs Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored:

• 300 calories of Potato Skin have 18.8 times more Copper, more Iron, 2.4 times more Magnesium, more Phosphorus and more Potassium than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• While 300 kcal of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored contain 1.8 times more Calcium, 2.6 times more Sodium, 2.9 times more Zinc and 3.7 times more Water than Raw Potato Skin.
• 300 calories of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored lack sufficient amounts of Iron, Phosphorus and Potassium
• Both Raw Potato Skin as well as Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Potato Skin have more Fiber and more Protein than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• Both Potato Skin and Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored provide inadequate amounts of Fiber and Protein
• Both Raw Potato Skin as well as Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.