Comparing Nutrients in 500 calories Baked Potato Skin VS Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored

Weight per 500 calories

• Baked Potato Skin: 253g
• Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored: 2778g

Baked Potato Skin has 11 times more energy per 100g than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored. It has above average energy density when compared to other foods. Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored having very low energy density.

Discover which food has more nutrients per 500 calories - Baked Potato Skin or Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	0%	0%	100%

Macro Nutrients

	Baked Potato Skin	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	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	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	96% 125g	130g per day for Men 19-50 years
Sugars	4.88% 3.54g	172% 125g	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	0% 0g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Recommended Dietary Allowance
Vitamin A	0.28% 2.53μg	99% 889μg	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	147% 23.4mg	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	179% 2.33mg	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	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	289% 6.94μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	38% 34mg	392% 353mg	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	352% 52.8mg	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	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Recommended Dietary Allowance
Calcium	8.6% 86mg	47.2% 472mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	21.6% 0.19mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	20% 83.3mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	42.6% 1447mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	3.2% 1.77μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.54% 53mg	15% 222mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.24mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	3.23% 119g	71% 2623g	3700g per day for Men 19-50 years

Baked Potato Skin VS Water, With Corn Syrup And/or Sugar And Low Calorie Sweetener, Fruit Flavored Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Skin or Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored?

Lets compare vitamin content per 500 calories of Baked Potato Skin vs Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored:

• 500 calories of Baked Potato Skin have more Vitamin B1 and more Vitamin B2 than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• While 500 kcal of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored contain 352 times more Vitamin A, 3 times more Vitamin B3, 1.5 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin B12, 10.3 times more Vitamin C and 522.5 times more Vitamin E than Baked Potato Skin.
• 500 calories of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• 500 calories of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Baked Potato Skin as well as Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored have insufficient amounts of Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Baked Potato Skin vs Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored:

• 500 calories of Baked Potato Skin have 10.6 times more Copper, more Iron, 1.3 times more Magnesium, more Phosphorus and more Potassium than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• While 500 kcal of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored contain 5.5 times more Calcium, 4.2 times more Sodium, 7.2 times more Zinc and 22 times more Water than Baked Potato Skin.
• 500 calories of Baked Potato Skin lack sufficient amounts of Calcium
• 500 calories of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored lack sufficient amounts of Iron, Phosphorus and Potassium
• Both Baked Potato Skin as well as Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Potato Skin have more Fiber and more Protein than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• While 500 kcal of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored contain 35.4 times more Sugars than Baked Potato Skin.
• Both Baked Potato Skin and Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored provide inadequate amounts of Fiber and Protein
• Both Baked Potato Skin as well as Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.