Comparing Nutrients in 500 calories Baked Potato Skin VS Canned Maraschino Cherries

Weight per 500 calories

• Baked Potato Skin: 253g
• Canned Maraschino Cherries: 303g

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

Discover which food has more nutrients per 500 calories - Baked Potato Skin or Canned Maraschino Cherries?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Canned Maraschino Cherries	1%	1%	98%

Macro Nutrients

	Baked Potato Skin	Canned Maraschino Cherries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.58% 0.025g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	0.5% 0.085g	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	98% 127g	130g per day for Men 19-50 years
Sugars	4.88% 3.54g	162% 117g	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	25.5% 9.7g	38g per day for Men 19-50 years
Protein	19.3% 11g	1.2% 0.67g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Canned Maraschino Cherries	Recommended Dietary Allowance
Vitamin A	0.28% 2.53μg	0.67% 6.06μg	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	0.076% 0.012mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.3% 2.16mg	3.27% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	1.17% 0.015mg	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	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.58% 4.3μg	3.8% 4.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Canned Maraschino Cherries	Recommended Dietary Allowance
Calcium	8.6% 86mg	16.4% 164mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	48% 0.43mg	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	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	2.9% 12mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	1.6% 0.036mg	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	1.3% 9.1mg	700mg per day for Men 19-50 years
Potassium	42.6% 1447mg	1.87% 63.6mg	3400mg per day for Men 19-50 years
Selenium	3.2% 1.77μg	1.1% 0.61μg	55μg per day for Men 19-50 years
Sodium	3.54% 53mg	0.81% 12mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.24mg	7.16% 0.79mg	11mg per day for Men 19-50 years
Water	3.23% 119g	4.7% 174g	3700g per day for Men 19-50 years

Baked Potato Skin VS Canned Maraschino Cherries Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Skin or Canned Maraschino Cherries?

Lets compare vitamin content per 500 calories of Baked Potato Skin vs Canned Maraschino Cherries:

• 500 calories of Baked Potato Skin have more Vitamin B1, more Vitamin B2, 638.5 times more Vitamin B3, 13.2 times more Vitamin B5, 102.3 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Canned Maraschino Cherries.
• 500 calories of Canned Maraschino Cherries 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 Drained Canned Maraschino Cherries 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 Canned Maraschino Cherries:

• 500 calories of Baked Potato Skin have 4.8 times more Copper, 13.6 times more Iron, 9 times more Magnesium, 42.8 times more Manganese, 28.1 times more Phosphorus, 22.7 times more Potassium and 1.6 times more Zinc than Canned Maraschino Cherries.
• While 500 kcal of Drained Canned Maraschino Cherries contain 1.9 times more Calcium than Baked Potato Skin.
• 500 calories of Baked Potato Skin lack sufficient amounts of Calcium
• 500 calories of Canned Maraschino Cherries lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Baked Potato Skin as well as Drained Canned Maraschino Cherries lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Potato Skin have 2.1 times more Fiber and 16.3 times more Protein than Canned Maraschino Cherries.
• While 500 kcal of Drained Canned Maraschino Cherries contain 33.2 times more Sugars than Baked Potato Skin.
• Both Baked Potato Skin and Canned Maraschino Cherries offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Maraschino Cherries provide inadequate amounts of Protein
• Both Baked Potato Skin as well as Drained Canned Maraschino Cherries provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.