Comparing Nutrients in 500 calories Baked Potato Skin VS Orange Peel

Weight per 500 calories

• Baked Potato Skin: 253g
• Orange Peel: 516g

Baked Potato Skin has 2 times more energy per 100g than Orange Peel. It has above average energy density when compared to other foods. Raw Orange Peel having average energy density.

Discover which food has more nutrients per 500 calories - Baked Potato Skin or Orange Peel?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Orange Peel	6%	2%	92%

Macro Nutrients

	Baked Potato Skin	Orange Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	0.39% 0.12g	32g per day for Men 19-50 years
Omega 3	1.58% 0.025g	3.54% 0.057g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	0.88% 0.15g	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	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	52.5% 20g	144% 54.6g	38g per day for Men 19-50 years
Protein	19.3% 11g	14% 7.73g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Orange Peel	Recommended Dietary Allowance
Vitamin A	0.28% 2.53μg	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	51.5% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.4% 7.74mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.3% 2.16mg	50.5% 2.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	69.8% 0.91mg	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	38.7% 155μg	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	779% 701mg	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	8.6% 1.3mg	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	Orange Peel	Recommended Dietary Allowance
Calcium	8.6% 86mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	52.7% 0.47mg	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	51.5% 4.12mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	27% 113mg	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	15.5% 108mg	700mg per day for Men 19-50 years
Potassium	42.6% 1447mg	32% 1093mg	3400mg per day for Men 19-50 years
Selenium	3.2% 1.77μg	9.37% 5.15μg	55μg per day for Men 19-50 years
Sodium	3.54% 53mg	1.03% 15.5mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.24mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	3.23% 119g	10% 374g	3700g per day for Men 19-50 years

Baked Potato Skin VS Orange Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Skin or Orange Peel?

Lets compare vitamin content per 500 calories of Baked Potato Skin vs Orange Peel:

• 500 calories of Baked Potato Skin have 1.7 times more Vitamin B3 and 1.7 times more Vitamin B6 than Orange Peel.
• While 500 kcal of Raw Orange Peel contain 42.9 times more Vitamin A, 2 times more Vitamin B1, 1.7 times more Vitamin B2, 2.8 times more Vitamin B9 and 20.6 times more Vitamin C than Baked Potato Skin.
• Both Baked Potato Skin and Orange Peel provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Baked Potato Skin have insufficient amounts of Vitamin A
• Both Baked Potato Skin as well as Raw Orange Peel have insufficient amounts of Vitamin B12 and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Baked Potato Skin vs Orange Peel:

• 500 calories of Baked Potato Skin have 4.4 times more Copper, 4.3 times more Iron, 2.4 times more Phosphorus and 1.3 times more Potassium than Orange Peel.
• While 500 kcal of Raw Orange Peel contain 9.7 times more Calcium and 3.1 times more Water than Baked Potato Skin.
• Both Baked Potato Skin and Orange Peel contain similar levels of Magnesium and Zinc per 500 calories.
• 500 calories of Baked Potato Skin lack sufficient amounts of Calcium
• Both Baked Potato Skin as well as Raw Orange Peel lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Potato Skin have 1.4 times more Protein than Orange Peel.
• While 500 kcal of Raw Orange Peel contain 2.7 times more Fiber than Baked Potato Skin.
• Both Baked Potato Skin and Orange Peel offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Baked Potato Skin as well as Raw Orange Peel provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.