Comparing Nutrients in 500 calories Potato Skin VS Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin

Weight per 500 calories

• Potato Skin: 862g
• Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin: 926g

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 Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin	1%	0%	99%

Macro Nutrients

	Potato Skin	Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin	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	94% 122g	130g per day for Men 19-50 years
Sugars	NA	155% 112g	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	2.44% 0.93g	38g per day for Men 19-50 years
Protein	39.6% 22g	2.15% 1.2g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.14% 46.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	73.3% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	9.97% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	2.1% 0.33mg	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	22.8% 0.3mg	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	261% 235mg	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	3.1% 0.46mg	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	Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin	Recommended Dietary Allowance
Calcium	26% 259mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	405% 3.65mg	13.4% 0.12mg	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	29% 2.3mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	11% 46.3mg	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	9.26% 65mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	33.2% 1130mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	1.7% 0.93μg	55μg per day for Men 19-50 years
Sodium	5.75% 86.2mg	37.7% 565mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	3.37% 0.37mg	11mg per day for Men 19-50 years
Water	19.4% 718g	21.6% 800g	3700g per day for Men 19-50 years

Potato Skin VS Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Potato Skin or Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin?

Lets compare vitamin content per 500 calories of Potato Skin vs Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin:

• 500 calories of Potato Skin have 2.5 times more Vitamin B2, 26.7 times more Vitamin B3, 7 times more Vitamin B6 and more Vitamin B9 than Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin.
• While 500 kcal of Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin contain 4.9 times more Vitamin B1 and 2.4 times more Vitamin C than Raw Potato Skin.
• 500 calories of Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Raw Potato Skin as well as Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Potato Skin vs Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin:

• 500 calories of Potato Skin have 9.3 times more Calcium, 30.3 times more Copper, 12.1 times more Iron, 4.3 times more Magnesium, 5.1 times more Phosphorus, 3.2 times more Potassium and 8.1 times more Zinc than Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin.
• While 500 kcal of Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin contain 6.6 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin contain similar levels of Water per 500 calories.
• 500 calories of Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Raw Potato Skin as well as Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Potato Skin have 23.3 times more Fiber and 18.4 times more Protein than Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin.
• Both Potato Skin and Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin provide inadequate amounts of Fiber and Protein
• Both Raw Potato Skin as well as Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.