Comparing Nutrients in 500 calories Potato Skin VS Reduced Calorie With Whitener Instant Coffee

Weight per 500 calories

• Potato Skin: 862g
• Reduced Calorie With Whitener Instant Coffee: 98g

Reduced Calorie With Whitener Instant Coffee has 8.8 times more energy per unit of mass than Raw Potato Skin, which is very high in comparison to other foods. Potato Skin having low energy density.

Discover which food has more nutrients per 500 calories - Potato Skin or Reduced Calorie With Whitener Instant Coffee?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Reduced Calorie With Whitener Instant Coffee	2%	51%	47%

Macro Nutrients

	Potato Skin	Reduced Calorie With Whitener Instant Coffee	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	29.5% 28.6g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	77% 24.7g	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	3.33% 0.57g	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	45.3% 59g	130g per day for Men 19-50 years
Sugars	NA	80% 58g	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	56.7% 21.6g	1.3% 0.49g	38g per day for Men 19-50 years
Protein	39.6% 22g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Reduced Calorie With Whitener Instant Coffee	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 0.98μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	0% 0mg	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	1.15% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	0.02% 0.001mg	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	0.25% 0.98μg	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	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	NA	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.1% 3.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Reduced Calorie With Whitener Instant Coffee	Recommended Dietary Allowance
Calcium	26% 259mg	1.77% 17.7mg	1000mg per day for Men 19-50 years
Copper	405% 3.65mg	1.2% 0.011mg	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	0.74% 0.059mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	0.47% 1.96mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	0.47% 0.011mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	1.6% 0.88μg	55μg per day for Men 19-50 years
Sodium	5.75% 86.2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	0.18% 0.02mg	11mg per day for Men 19-50 years
Water	19.4% 718g	0.16% 6.05g	3700g per day for Men 19-50 years

Potato Skin VS Reduced Calorie With Whitener Instant Coffee Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Potato Skin or Reduced Calorie With Whitener Instant Coffee?

Lets compare vitamin content per 500 calories of Potato Skin vs Reduced Calorie With Whitener Instant Coffee:

• 500 calories of Potato Skin have more Vitamin B1, more Vitamin B2, 48.2 times more Vitamin B3, 2650.3 times more Vitamin B5, more Vitamin B6, 149.2 times more Vitamin B9 and more Vitamin C than Reduced Calorie With Whitener Instant Coffee.
• 500 calories of Reduced Calorie With Whitener Instant Coffee have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Potato Skin as well as Reduced Calorie With Whitener Instant Coffee have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Potato Skin vs Reduced Calorie With Whitener Instant Coffee:

• 500 calories of Potato Skin have 14.6 times more Calcium, 337.5 times more Copper, 473.9 times more Iron, 100.9 times more Magnesium, 480.3 times more Manganese, 2.5 times more Phosphorus, 4 times more Potassium, 153.6 times more Zinc and 118.7 times more Water than Reduced Calorie With Whitener Instant Coffee.
• 500 calories of Reduced Calorie With Whitener Instant Coffee lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese and Zinc
• Both Raw Potato Skin as well as Reduced Calorie With Whitener Instant Coffee lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Potato Skin have 1.8 times more Carbohydrate, 43.9 times more Fiber and 11.5 times more Protein than Reduced Calorie With Whitener Instant Coffee.
• While 500 kcal of Reduced Calorie With Whitener Instant Coffee contain 33.2 times more Fat and 110.1 times more Saturated Fat than Raw Potato Skin.
• Both Potato Skin and Reduced Calorie With Whitener Instant Coffee offer comparable quantities of Energy per 500 calories.
• 500 calories of Reduced Calorie With Whitener Instant Coffee provide inadequate amounts of Fiber and Protein
• Both Raw Potato Skin as well as Reduced Calorie With Whitener Instant Coffee provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.