Comparing Nutrients in 500 calories Potato Skin VS As Served In Restaurant Horchata

Weight per 500 calories

• Potato Skin: 862g
• As Served In Restaurant Horchata: 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 As Served In Restaurant Horchata?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
As Served In Restaurant Horchata	4%	12%	84%

Macro Nutrients

	Potato Skin	As Served In Restaurant Horchata	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	6.78% 6.57g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	NA	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	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	82.5% 107g	82% 107g	130g per day for Men 19-50 years
Sugars	NA	120% 86.7g	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	19.8% 14.4g	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	% 15g	g per day for Men 19-50 years
Sucrose	NA	% 57g	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	7.94% 4.44g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	As Served In Restaurant Horchata	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	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	2.7% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	12% 0.16mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	109% 98mg	NA	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	15% 2.22mg	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	As Served In Restaurant Horchata	Recommended Dietary Allowance
Calcium	26% 259mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	405% 3.65mg	2.06% 0.019mg	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	1.16% 0.093mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	4.03% 0.093mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	9.26% 315mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	6.73% 3.7μg	55μg per day for Men 19-50 years
Sodium	5.75% 86.2mg	8.64% 130mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	19.4% 718g	21.8% 806g	3700g per day for Men 19-50 years

Potato Skin VS As Served In Restaurant Horchata Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Potato Skin or As Served In Restaurant Horchata?

Lets compare vitamin content per 500 calories of Potato Skin vs As Served In Restaurant Horchata:

• 500 calories of Potato Skin have more Vitamin B1, more Vitamin B2, 20.5 times more Vitamin B3, more Vitamin B5 and 13.1 times more Vitamin B6 than As Served In Restaurant Horchata.
• 500 calories of As Served In Restaurant Horchata have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5

Comparing minerals per 500 calories for Potato Skin vs As Served In Restaurant Horchata:

• 500 calories of Potato Skin have 1.6 times more Calcium, 196.9 times more Copper, 301.7 times more Iron, 7.1 times more Magnesium, 56 times more Manganese, 2.4 times more Phosphorus, 11.3 times more Potassium and 5.4 times more Zinc than As Served In Restaurant Horchata.
• Both Potato Skin and As Served In Restaurant Horchata contain similar levels of Water per 500 calories.
• 500 calories of As Served In Restaurant Horchata lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Potassium and Zinc
• Both Raw Potato Skin as well as As Served In Restaurant Horchata lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Potato Skin have more Fiber and 5 times more Protein than As Served In Restaurant Horchata.
• Both Potato Skin and As Served In Restaurant Horchata offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of As Served In Restaurant Horchata provide inadequate amounts of Fiber and Protein