Comparing Nutrients in 500 calories Potato Skin VS Canned With Added Nutrients Fruit Punch Drink

Weight per 500 calories

• Potato Skin: 862g
• Canned With Added Nutrients Fruit Punch Drink: 1064g

Potato Skin has 1.2 times more energy per 100g than Canned With Added Nutrients Fruit Punch Drink. It has low energy density when compared to other foods. Canned With Added Nutrients Fruit Punch Drink having low energy density.

Discover which food has more nutrients per 500 calories - Potato Skin or Canned With Added Nutrients Fruit Punch Drink?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Canned With Added Nutrients Fruit Punch Drink	0%	0%	100%

Macro Nutrients

	Potato Skin	Canned With Added Nutrients Fruit Punch Drink	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	0.66% 0.011g	1.6g per day for Men 19-50 years
Omega 6	1.62% 0.28g	0.13% 0.021g	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	98% 127g	130g per day for Men 19-50 years
Sugars	NA	166% 120g	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	5.6% 2.13g	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	Canned With Added Nutrients Fruit Punch Drink	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.36% 21.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	4.43% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	1.4% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	9% 0.12mg	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	2.66% 10.6μg	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	350% 315mg	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	0.71% 0.11mg	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	Canned With Added Nutrients Fruit Punch Drink	Recommended Dietary Allowance
Calcium	26% 259mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	405% 3.65mg	12% 0.11mg	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	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	39% 0.89mg	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	4.56% 32mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	9.7% 330mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	5.75% 86.2mg	27% 404mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	0.97% 0.11mg	11mg per day for Men 19-50 years
Water	19.4% 718g	25.3% 936g	3700g per day for Men 19-50 years

Potato Skin VS Canned With Added Nutrients Fruit Punch Drink Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Potato Skin or Canned With Added Nutrients Fruit Punch Drink?

Lets compare vitamin content per 500 calories of Potato Skin vs Canned With Added Nutrients Fruit Punch Drink:

• 500 calories of Potato Skin have 3.4 times more Vitamin B1, 1.3 times more Vitamin B2, 39.9 times more Vitamin B3, 17.5 times more Vitamin B5, 17.6 times more Vitamin B6 and 13.8 times more Vitamin B9 than Canned With Added Nutrients Fruit Punch Drink.
• While 500 kcal of Canned With Added Nutrients Fruit Punch Drink contain 3.2 times more Vitamin C than Raw Potato Skin.
• 500 calories of Canned With Added Nutrients Fruit Punch Drink have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Potato Skin as well as Canned With Added Nutrients Fruit Punch Drink have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Potato Skin vs Canned With Added Nutrients Fruit Punch Drink:

• 500 calories of Potato Skin have 3 times more Calcium, 34.3 times more Copper, 29.2 times more Iron, 6.2 times more Magnesium, 5.8 times more Manganese, 10.3 times more Phosphorus, 10.8 times more Potassium and 28.4 times more Zinc than Canned With Added Nutrients Fruit Punch Drink.
• While 500 kcal of Canned With Added Nutrients Fruit Punch Drink contain 4.7 times more Sodium and 1.3 times more Water than Raw Potato Skin.
• 500 calories of Canned With Added Nutrients Fruit Punch Drink lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Raw Potato Skin as well as Canned With Added Nutrients Fruit Punch Drink lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Potato Skin have 10.1 times more Fiber and more Protein than Canned With Added Nutrients Fruit Punch Drink.
• Both Potato Skin and Canned With Added Nutrients Fruit Punch Drink offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned With Added Nutrients Fruit Punch Drink provide inadequate amounts of Fiber and Protein
• Both Raw Potato Skin as well as Canned With Added Nutrients Fruit Punch Drink provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.