Comparing Nutrients in 500 calories Candies, sugar-coated almonds VS Potato Skin

Weight per 500 calories

• Candies, sugar-coated almonds: 108g
• Potato Skin: 862g

Candies, sugar-coated almonds have 8 times more energy per 100g than Potato Skin. It has very high energy density when compared to other foods. Raw Potato Skin having low energy density.

Discover which food has more nutrients per 500 calories - Candies, sugar-coated almonds or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Candies, sugar-coated almonds	8%	34%	58%
Potato Skin	17%	1%	82%

Macro Nutrients

	Candies, sugar-coated almonds	Potato Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.3g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	6.55% 2.1g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	24.7% 4.2g	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	56.5% 73.4g	82.5% 107g	130g per day for Men 19-50 years
Sugars	93% 67.2g	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	7.07% 2.7g	56.7% 21.6g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Candies, sugar-coated almonds	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.72% 1.08mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.35% 0.17mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.96% 0.065mg	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	4.03% 16μg	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	0% 0mg	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	88.6% 13.3mg	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

	Candies, sugar-coated almonds	Potato Skin	Recommended Dietary Allowance
Calcium	10.8% 108mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	25.5% 2.04mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	52.4% 1.2mg	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	25.5% 178mg	46.8% 328mg	700mg per day for Men 19-50 years
Potassium	8.06% 274mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	3.32% 1.83μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	5.75% 86.2mg	1500mg per day for Men 19-50 years
Zinc	15.2% 1.68mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	0.067% 2.47g	19.4% 718g	3700g per day for Men 19-50 years

Candies, Sugar-coated Almonds VS Potato Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Candies, sugar-coated almonds or Potato Skin?

Lets compare vitamin content per 500 calories of Candies, sugar-coated almonds vs Potato Skin:

• 500 kcal of Raw Potato Skin contain 3.4 times more Vitamin B1, 8.3 times more Vitamin B3, 15.5 times more Vitamin B5, 31.9 times more Vitamin B6, 9.1 times more Vitamin B9 and more Vitamin C than Candies, sugar-coated almonds.
• Both Candies, sugar-coated almonds and Potato Skin provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Candies, sugar-coated almonds have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Candies, sugar-coated almonds 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 Candies, sugar-coated almonds vs Potato Skin:

• 500 kcal of Raw Potato Skin contain 2.4 times more Calcium, 5.8 times more Copper, 13.7 times more Iron, 1.3 times more Magnesium, 4.3 times more Manganese, 1.8 times more Phosphorus, 13 times more Potassium, 1.8 times more Zinc and 290.3 times more Water than Candies, sugar-coated almonds.
• 500 calories of Candies, sugar-coated almonds lack sufficient amounts of Potassium
• Both Candies, sugar-coated almonds as well as Raw Potato Skin lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Candies, sugar-coated almonds have 22.4 times more Fat and 15.2 times more Omega 6 than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 1.5 times more Carbohydrate, 8 times more Fiber and 2.1 times more Protein than Candies, sugar-coated almonds.
• Both Candies, sugar-coated almonds and Potato Skin offer comparable quantities of Energy per 500 calories.
• 500 calories of Candies, sugar-coated almonds provide inadequate amounts of Fiber
• 500 calories of Potato Skin provide inadequate amounts of Omega 6
• Both Candies, sugar-coated almonds as well as Raw Potato Skin provide inadequate amounts of Omega 3 in 500 calories.