Comparing Nutrients in 500 calories Chilled Orange Juice VS Potato Skin

Weight per 500 calories

• Chilled Orange Juice: 1020g
• Potato Skin: 862g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Chilled Orange Juice or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Potato Skin	17%	1%	82%

Macro Nutrients

	Chilled Orange Juice	Potato Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	4.46% 0.071g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	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	91% 118g	82.5% 107g	130g per day for Men 19-50 years
Sugars	117% 84.8g	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	31.4% 22.8g	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	% 21.2g	NA	g per day for Men 19-50 years
Sucrose	% 41g	NA	g per day for Men 19-50 years
Fiber	8.06% 3.06g	56.7% 21.6g	38g per day for Men 19-50 years
Protein	12.4% 6.94g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Potato Skin	Recommended Dietary Allowance
Vitamin A	2.27% 20.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.6% 0.4mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	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	48.5% 194μg	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	381% 343mg	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	13.6% 2.04mg	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

	Chilled Orange Juice	Potato Skin	Recommended Dietary Allowance
Calcium	11.2% 112mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	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	16.6% 1.33mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	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	24.8% 173mg	46.8% 328mg	700mg per day for Men 19-50 years
Potassium	53.4% 1816mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	1.86% 1.02μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	1.36% 20.4mg	5.75% 86.2mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	24% 890g	19.4% 718g	3700g per day for Men 19-50 years

Chilled Orange Juice VS Potato Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Chilled Orange Juice or Potato Skin?

Lets compare vitamin content per 500 calories of Chilled Orange Juice vs Potato Skin:

• 500 calories of Chilled Orange Juice have 2.6 times more Vitamin B1, 1.2 times more Vitamin B2, 1.3 times more Vitamin B9 and 3.5 times more Vitamin C than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 3.1 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.7 times more Vitamin B6 than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice from Concentrate 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 Chilled Orange Juice vs Potato Skin:

• 500 calories of Chilled Orange Juice have 1.2 times more Water than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 2.3 times more Calcium, 8.5 times more Copper, 21.1 times more Iron, 1.8 times more Magnesium, 22.1 times more Manganese, 1.9 times more Phosphorus, 2 times more Potassium and 4.2 times more Zinc than Chilled Orange Juice from Concentrate.
• 500 calories of Chilled Orange Juice lack sufficient amounts of Zinc
• Both Chilled Orange Juice from Concentrate 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 7 times more Fiber and 3.2 times more Protein than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Potato Skin offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Chilled Orange Juice provide inadequate amounts of Fiber
• Both Chilled Orange Juice from Concentrate as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.