Comparing Nutrients in 500 calories Potato Skin VS Unsweetened Ready-to-drink Coconut Water

Weight per 500 calories

• Potato Skin: 862g
• Unsweetened Ready-to-drink Coconut Water: 2778g

Potato Skin has 3.2 times more energy per 100g than Unsweetened Ready-to-drink Coconut Water. It has low energy density when compared to other foods. Unsweetened Ready-to-drink Coconut Water having very low energy density.

Discover which food has more nutrients per 500 calories - Potato Skin or Unsweetened Ready-to-drink Coconut Water?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%

Macro Nutrients

	Potato Skin	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	0% 0g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.62% 0.28g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.5% 107g	91% 118g	130g per day for Men 19-50 years
Sugars	NA	150% 109g	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	82% 59.4g	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	% 22.8g	g per day for Men 19-50 years
Sucrose	NA	% 26.7g	g per day for Men 19-50 years
Fiber	56.7% 21.6g	0% 0g	38g per day for Men 19-50 years
Protein	39.6% 22g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	69.4% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	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	36.6% 147μg	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	109% 98mg	306% 275mg	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	0% 0mg	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

	Potato Skin	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Calcium	26% 259mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	405% 3.65mg	24.7% 0.22mg	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	349% 28mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	267% 6.14mg	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	46.8% 328mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	135% 4583mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.75% 86.2mg	48% 722mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	19.4% 718g	71.3% 2640g	3700g per day for Men 19-50 years

Potato Skin VS Unsweetened Ready-to-drink Coconut Water Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Potato Skin or Unsweetened Ready-to-drink Coconut Water?

Lets compare vitamin content per 500 calories of Potato Skin vs Unsweetened Ready-to-drink Coconut Water:

• 500 calories of Potato Skin have more Vitamin B2, more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Unsweetened Ready-to-drink Coconut Water.
• While 500 kcal of Unsweetened Ready-to-drink Coconut Water contain 4.6 times more Vitamin B1 and 2.8 times more Vitamin C than Raw Potato Skin.
• 500 calories of Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Raw Potato Skin as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Potato Skin vs Unsweetened Ready-to-drink Coconut Water:

• 500 calories of Potato Skin have 1.3 times more Calcium, 16.4 times more Copper, 33.5 times more Iron, 2.4 times more Phosphorus and 5.4 times more Zinc than Unsweetened Ready-to-drink Coconut Water.
• While 500 kcal of Unsweetened Ready-to-drink Coconut Water contain 1.3 times more Potassium, 8.4 times more Sodium and 3.7 times more Water than Raw Potato Skin.
• Both Potato Skin and Unsweetened Ready-to-drink Coconut Water contain similar levels of Magnesium and Manganese per 500 calories.
• 500 calories of Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Zinc
• Both Raw Potato Skin as well as Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Potato Skin have more Fiber and 3.6 times more Protein than Unsweetened Ready-to-drink Coconut Water.
• Both Potato Skin and Unsweetened Ready-to-drink Coconut Water offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Fiber
• Both Raw Potato Skin as well as Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.