Comparing Nutrients in 500 calories Potato Skin VS Cranberry-grape Juice Drink, Bottled

Weight per 500 calories

• Potato Skin: 862g
• Cranberry-grape Juice Drink, Bottled: 893g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Potato Skin or Cranberry-grape Juice Drink, Bottled?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cranberry-grape Juice Drink, Bottled	1%	2%	97%

Macro Nutrients

	Potato Skin	Cranberry-grape Juice Drink, Bottled	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	NA	1.6g per day for Men 19-50 years
Omega 6	1.62% 0.28g	1.2% 0.21g	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	96% 125g	130g per day for Men 19-50 years
Sugars	NA	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	56.7% 21.6g	2.35% 0.89g	38g per day for Men 19-50 years
Protein	39.6% 22g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cranberry-grape Juice Drink, Bottled	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	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	9.46% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	19.2% 0.25mg	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	2.23% 8.93μg	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	317% 286mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cranberry-grape Juice Drink, Bottled	Recommended Dietary Allowance
Calcium	26% 259mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	405% 3.65mg	6.94% 0.063mg	0.9mg per day for Men 19-50 years
Fluoride	NA	14.5% 580μg	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	1.1% 0.089mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	6.38% 26.8mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	61.3% 1.4mg	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	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	6.3% 214mg	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	1.8% 26.8mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	19.4% 718g	20.7% 764g	3700g per day for Men 19-50 years

Potato Skin VS Cranberry-grape Juice Drink, Bottled Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Potato Skin or Cranberry-grape Juice Drink, Bottled?

Lets compare vitamin content per 500 calories of Potato Skin vs Cranberry-grape Juice Drink, Bottled:

• 500 calories of Potato Skin have 2 times more Vitamin B1, 2 times more Vitamin B2, 8.3 times more Vitamin B3, 5.5 times more Vitamin B5, 8.2 times more Vitamin B6 and 16.4 times more Vitamin B9 than Cranberry-grape Juice Drink, Bottled.
• While 500 kcal of Cranberry-grape Juice Drink, Bottled contain 2.9 times more Vitamin C than Raw Potato Skin.
• 500 calories of Cranberry-grape Juice Drink, Bottled have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Potato Skin as well as Cranberry-grape Juice Drink, Bottled have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Potato Skin vs Cranberry-grape Juice Drink, Bottled:

• 500 calories of Potato Skin have 3.6 times more Calcium, 58.3 times more Copper, 312.8 times more Iron, 7.4 times more Magnesium, 3.7 times more Manganese, 9.2 times more Phosphorus, 16.6 times more Potassium and 8.4 times more Zinc than Cranberry-grape Juice Drink, Bottled.
• Both Potato Skin and Cranberry-grape Juice Drink, Bottled contain similar levels of Water per 500 calories.
• 500 calories of Cranberry-grape Juice Drink, Bottled lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Raw Potato Skin as well as Cranberry-grape Juice Drink, Bottled lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Potato Skin have 24.1 times more Fiber and 12.4 times more Protein than Cranberry-grape Juice Drink, Bottled.
• Both Potato Skin and Cranberry-grape Juice Drink, Bottled offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cranberry-grape Juice Drink, Bottled provide inadequate amounts of Fiber and Protein
• Both Raw Potato Skin as well as Cranberry-grape Juice Drink, Bottled provide inadequate amounts of Omega 6 in 500 calories.