Comparing Nutrients in 500 calories Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY VS Potato Skin

Weight per 500 calories

• Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY: 1923g
• Potato Skin: 862g

Raw Potato Skin has 2.2 times more energy per unit of mass than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY, which is low in comparison to other foods. Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY having very low energy density.

Discover which food has more nutrients per 500 calories - Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	11%	0%	89%
Potato Skin	17%	1%	82%

Macro Nutrients

	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Potato Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.06% 0.019g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	NA	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	85.4% 111g	82.5% 107g	130g per day for Men 19-50 years
Sugars	133% 97g	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	77% 55.8g	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	% 32.7g	NA	g per day for Men 19-50 years
Sucrose	% 3.85g	NA	g per day for Men 19-50 years
Fiber	35.4% 13.5g	56.7% 21.6g	38g per day for Men 19-50 years
Protein	25% 14g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Potato Skin	Recommended Dietary Allowance
Vitamin A	2.14% 19.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	NA	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	703% 633mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.92μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Potato Skin	Recommended Dietary Allowance
Calcium	7.7% 77mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	19.2% 0.17mg	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	9.6% 0.77mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.7mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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% 77mg	46.8% 328mg	700mg per day for Men 19-50 years
Potassium	26.6% 904mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	2.56% 38.5mg	5.75% 86.2mg	1500mg per day for Men 19-50 years
Zinc	3.5% 0.38mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	48.8% 1804g	19.4% 718g	3700g per day for Men 19-50 years

Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY VS Potato Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY or Potato Skin?

Lets compare vitamin content per 500 calories of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY vs Potato Skin:

• 500 calories of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY have 6.4 times more Vitamin C than Potato Skin.
• While 500 kcal of Raw Potato Skin contain more Vitamin B1, more Vitamin B2, 17.8 times more Vitamin B3 and more Vitamin B6 than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• 500 calories of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6
• Both Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY 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 Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY vs Potato Skin:

• 500 calories of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY have 2.5 times more Water than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 3.4 times more Calcium, 21.1 times more Copper, 36.3 times more Iron, 3.4 times more Magnesium, 8.7 times more Manganese, 4.3 times more Phosphorus, 3.9 times more Potassium and 7.8 times more Zinc than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• 500 calories of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY lack sufficient amounts of Calcium, Iron and Zinc
• Both Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY 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 1.6 times more Fiber and 1.6 times more Protein than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• Both Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY and Potato Skin offer comparable quantities of Energy and Carbohydrate per 500 calories.