Comparing Nutrients in 500 calories Baked Potato Skin VS Tropical Colada V8 SPLASH Smoothies

Weight per 500 calories

• Baked Potato Skin: 253g
• Tropical Colada V8 SPLASH Smoothies: 1220g

Baked Potato Skin has 4.8 times more energy per 100g than Tropical Colada V8 SPLASH Smoothies. It has above average energy density when compared to other foods. Tropical Colada V8 SPLASH Smoothies having low energy density.

Discover which food has more nutrients per 500 calories - Baked Potato Skin or Tropical Colada V8 SPLASH Smoothies?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Tropical Colada V8 SPLASH Smoothies	13%	0%	87%

Macro Nutrients

	Baked Potato Skin	Tropical Colada V8 SPLASH Smoothies	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0% 0g	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	NA	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	NA	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	80% 104g	130g per day for Men 19-50 years
Sugars	4.88% 3.54g	123% 89.3g	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	13% 4.88g	38g per day for Men 19-50 years
Protein	19.3% 11g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Tropical Colada V8 SPLASH Smoothies	Recommended Dietary Allowance
Vitamin A	0.28% 2.53μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.4% 7.74mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.3% 2.16mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	122% 2.93μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	38% 34mg	331% 298mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.58% 4.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Tropical Colada V8 SPLASH Smoothies	Recommended Dietary Allowance
Calcium	8.6% 86mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	NA	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	222% 17.8mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	NA	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	42.6% 1447mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	3.2% 1.77μg	NA	55μg per day for Men 19-50 years
Sodium	3.54% 53mg	16.3% 244mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.24mg	NA	11mg per day for Men 19-50 years
Water	3.23% 119g	29.8% 1101g	3700g per day for Men 19-50 years

Baked Potato Skin VS Tropical Colada V8 SPLASH Smoothies Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Skin or Tropical Colada V8 SPLASH Smoothies?

Lets compare vitamin content per 500 calories of Baked Potato Skin vs Tropical Colada V8 SPLASH Smoothies:

• 500 calories of Baked Potato Skin have more Vitamin B6 than Tropical Colada V8 SPLASH Smoothies.
• While 500 kcal of Tropical Colada V8 SPLASH Smoothies contain 1.3 times more Vitamin B3, more Vitamin B12 and 8.7 times more Vitamin C than Baked Potato Skin.
• 500 calories of Baked Potato Skin have insufficient amounts of Vitamin B12
• 500 calories of Tropical Colada V8 SPLASH Smoothies have insufficient amounts of Vitamin B6

Comparing minerals per 500 calories for Baked Potato Skin vs Tropical Colada V8 SPLASH Smoothies:

• 500 calories of Baked Potato Skin have 9.7 times more Iron and 4.9 times more Potassium than Tropical Colada V8 SPLASH Smoothies.
• While 500 kcal of Tropical Colada V8 SPLASH Smoothies contain 5.8 times more Calcium, 4.6 times more Sodium and 9.2 times more Water than Baked Potato Skin.
• 500 calories of Baked Potato Skin lack sufficient amounts of Calcium
• 500 calories of Tropical Colada V8 SPLASH Smoothies lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Potato Skin have 4.1 times more Fiber than Tropical Colada V8 SPLASH Smoothies.
• While 500 kcal of Tropical Colada V8 SPLASH Smoothies contain 25.3 times more Sugars and 1.4 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Tropical Colada V8 SPLASH Smoothies offer comparable quantities of Energy and Carbohydrate per 500 calories.