Comparing Nutrients in 500 calories Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C VS Potato Skin

Weight per 500 calories

• Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C: 1087g
• Potato Skin: 862g

Raw Potato Skin has 1.3 times more energy per unit of mass than Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C, which is low in comparison to other foods. Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C having low energy density.

Discover which food has more nutrients per 500 calories - Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	1%	2%	97%
Potato Skin	17%	1%	82%

Macro Nutrients

	Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	Potato Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	2.7% 0.043g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	1.62% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	82.5% 107g	130g per day for Men 19-50 years
Sugars	160% 116g	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	2.86% 1.1g	56.7% 21.6g	38g per day for Men 19-50 years
Protein	2.52% 1.4g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	Potato Skin	Recommended Dietary Allowance
Vitamin A	6.04% 54.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.7% 0.033mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.45% 0.39mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.8% 0.35mg	158% 2.06mg	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	0% 0μg	36.6% 147μg	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	302% 272mg	109% 98mg	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	3.62% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	Potato Skin	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	405% 3.65mg	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	34% 2.7mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	13% 54.3mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	28.4% 0.65mg	226% 5.2mg	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	11% 76mg	46.8% 328mg	700mg per day for Men 19-50 years
Potassium	39% 1326mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	1.98% 1.1μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	5.8% 87mg	5.75% 86.2mg	1500mg per day for Men 19-50 years
Zinc	3.95% 0.43mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	26% 958g	19.4% 718g	3700g per day for Men 19-50 years

Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C VS Potato Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C or Potato Skin?

Lets compare vitamin content per 500 calories of Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C vs Potato Skin:

• 500 calories of Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C have 2.8 times more Vitamin C than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 5.6 times more Vitamin B1, 2.2 times more Vitamin B2, 22.8 times more Vitamin B3, 4 times more Vitamin B5, 5.9 times more Vitamin B6 and more Vitamin B9 than Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C.
• 500 calories of Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• Both Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C vs Potato Skin:

• 500 calories of Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C have 1.3 times more Water than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 7.9 times more Calcium, 25.8 times more Copper, 10.3 times more Iron, 3.6 times more Magnesium, 8 times more Manganese, 4.3 times more Phosphorus, 2.7 times more Potassium and 6.9 times more Zinc than Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C.
• 500 calories of Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C lack sufficient amounts of Calcium and Zinc
• Both Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C as well as Raw Potato Skin lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Potato Skin contain 19.8 times more Fiber and 15.7 times more Protein than Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C.
• Both Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C and Potato Skin offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C provide inadequate amounts of Fiber and Protein
• Both Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.