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

Weight per 500 calories

• Boiled Potato Skin: 641g
• Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored: 2778g

Boiled Potato Skin has 4.3 times more energy per 100g than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored. It has 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 - Boiled Potato Skin or Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored?

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Skin	14%	1%	85%
Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	0%	0%	100%

Macro Nutrients

	Boiled 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	0.66% 0.64g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0% 0g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 110g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	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	55.7% 21g	0% 0g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Skin	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Recommended Dietary Allowance
Vitamin A	0% 0μg	99% 889μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.83mg	147% 23.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.3% 2.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	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	16% 64μg	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	37% 33.3mg	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	NA	352% 52.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Skin	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Recommended Dietary Allowance
Calcium	29% 288mg	47.2% 472mg	1000mg per day for Men 19-50 years
Copper	625% 5.63mg	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	486% 39mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	45.8% 192mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	373% 8.58mg	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	49.5% 346mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	76.7% 2609mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	3.5% 1.92μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6% 89.7mg	15% 222mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.82mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	13.5% 499g	71% 2623g	3700g per day for Men 19-50 years

Boiled 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 - Boiled Potato Skin or Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored?

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

• 500 calories of Boiled 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 more Vitamin A, 3 times more Vitamin B3, 1.5 times more Vitamin B6, 3.5 times more Vitamin B9, more Vitamin B12 and 10.6 times more Vitamin C than Boiled Potato Skin no Salt.
• 500 calories of Boiled Potato Skin have insufficient amounts of Vitamin A and Vitamin B12
• 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 Boiled Potato Skin no Salt as well as Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored have insufficient amounts of Vitamin D in 500 calories.

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

• 500 calories of Boiled Potato Skin have 28.9 times more Copper, more Iron, 2.3 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 1.6 times more Calcium, 2.5 times more Sodium, 3.2 times more Zinc and 5.3 times more Water than Boiled Potato Skin no Salt.
• 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 Boiled Potato Skin no Salt 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 Boiled Potato Skin have more Fiber and more Protein than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• Both Boiled 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 Boiled Potato Skin no Salt 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.