Comparing Nutrients in 500 calories Potato Skin VS Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C

Weight per 500 calories

• Potato Skin: 862g
• Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C: 781g

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 Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C	0%	0%	100%

Macro Nutrients

	Potato Skin	Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C	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	96% 125g	130g per day for Men 19-50 years
Sugars	NA	171% 124g	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	0% 0g	38g per day for Men 19-50 years
Protein	39.6% 22g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C	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	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	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	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	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	Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C	Recommended Dietary Allowance
Calcium	26% 259mg	2.34% 23.4mg	1000mg per day for Men 19-50 years
Copper	405% 3.65mg	7.8% 0.07mg	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% 0mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	1.86% 7.8mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	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	46.8% 328mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	7.12% 242mg	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	18.8% 281mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	0% 0mg	11mg per day for Men 19-50 years
Water	19.4% 718g	17.7% 655g	3700g per day for Men 19-50 years

Potato Skin VS Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Potato Skin or Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C?

Lets compare vitamin content per 500 calories of Potato Skin vs Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C:

• 500 calories of Potato Skin have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin C than Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C.
• 500 calories of Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Potato Skin as well as Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Potato Skin vs Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C:

• 500 calories of Potato Skin have 11 times more Calcium, 51.9 times more Copper, more Iron, 25.4 times more Magnesium, more Phosphorus, 14.7 times more Potassium and more Zinc than Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C.
• While 500 kcal of Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C contain 3.3 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C contain similar levels of Water per 500 calories.
• 500 calories of Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Raw Potato Skin as well as Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Potato Skin have more Fiber and more Protein than Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C.
• Both Potato Skin and Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C provide inadequate amounts of Fiber and Protein
• Both Raw Potato Skin as well as Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.