Comparing Nutrients in 500 calories Baked Potato Skin VS Fast-food Cola

Weight per 500 calories

• Baked Potato Skin: 253g
• Fast-food Cola: 1351g

Baked Potato Skin has 5.4 times more energy per 100g than Fast-food Cola. It has above average energy density when compared to other foods. Carbonated Fast-food Cola having low energy density.

Discover which food has more nutrients per 500 calories - Baked Potato Skin or Fast-food Cola?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Fast-food Cola	1%	0%	99%

Macro Nutrients

	Baked Potato Skin	Fast-food Cola	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.58% 0.025g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.5% 116g	99% 129g	130g per day for Men 19-50 years
Sugars	4.88% 3.54g	167% 121g	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	52.5% 20g	0% 0g	38g per day for Men 19-50 years
Protein	19.3% 11g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Fast-food Cola	Recommended Dietary Allowance
Vitamin A	0.28% 2.53μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.4% 7.74mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.3% 2.16mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	0% 0mg	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	14% 55.6μg	0% 0μg	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	38% 34mg	0% 0mg	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	0.67% 0.1mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.58% 4.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Fast-food Cola	Recommended Dietary Allowance
Calcium	8.6% 86mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	1.5% 0.014mg	0.9mg per day for Men 19-50 years
Fluoride	NA	19.3% 770μg	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	222% 17.8mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	1.18% 0.027mg	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	36.4% 255mg	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	42.6% 1447mg	0.79% 27mg	3400mg per day for Men 19-50 years
Selenium	3.2% 1.77μg	2.46% 1.35μg	55μg per day for Men 19-50 years
Sodium	3.54% 53mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.24mg	2.46% 0.27mg	11mg per day for Men 19-50 years
Water	3.23% 119g	33% 1220g	3700g per day for Men 19-50 years

Baked Potato Skin VS Fast-food Cola Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Skin or Fast-food Cola?

Lets compare vitamin content per 500 calories of Baked Potato Skin vs Fast-food Cola:

• 500 calories of Baked Potato Skin have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Fast-food Cola.
• 500 calories of Fast-food Cola have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Baked Potato Skin as well as Carbonated Fast-food Cola have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Baked Potato Skin vs Fast-food Cola:

• 500 calories of Baked Potato Skin have 152.7 times more Copper, 12 times more Iron, more Magnesium, 57.6 times more Manganese, 1.9 times more Phosphorus, 53.5 times more Potassium and 4.6 times more Zinc than Fast-food Cola.
• While 500 kcal of Carbonated Fast-food Cola contain 10.2 times more Water than Baked Potato Skin.
• 500 calories of Fast-food Cola lack sufficient amounts of Copper, Magnesium, Manganese, Potassium and Zinc
• Both Baked Potato Skin as well as Carbonated Fast-food Cola lack sufficient amounts of Calcium and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Potato Skin have more Fiber and 11.5 times more Protein than Fast-food Cola.
• While 500 kcal of Carbonated Fast-food Cola contain 34.3 times more Sugars than Baked Potato Skin.
• Both Baked Potato Skin and Fast-food Cola offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Fast-food Cola provide inadequate amounts of Fiber and Protein
• Both Baked Potato Skin as well as Carbonated Fast-food Cola provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.