Comparing Nutrients in 500 calories Potato Skin VS Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS

Weight per 500 calories

• Potato Skin: 862g
• Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS: 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 Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	4%	5%	91%

Macro Nutrients

	Potato Skin	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	3.04% 2.95g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.62% 0.28g	0.79% 0.13g	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	89.6% 116g	130g per day for Men 19-50 years
Sugars	NA	141% 102g	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	52% 37.7g	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	% 28.4g	g per day for Men 19-50 years
Sucrose	NA	% 36.3g	g per day for Men 19-50 years
Fiber	56.7% 21.6g	14% 5.36g	38g per day for Men 19-50 years
Protein	39.6% 22g	10% 5.63g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Vitamin A	0% 0μg	21% 188μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	44.6% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	18.6% 2.97mg	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	55% 0.71mg	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	38% 152μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	205% 4.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	109% 98mg	61.5% 55.4mg	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	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	60.3% 72.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Calcium	26% 259mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	405% 3.65mg	48.6% 0.44mg	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	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	527% 12mg	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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	46.5% 1580mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	5.75% 86.2mg	6.55% 98mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	6.5% 0.71mg	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 Fruit Juice Smoothie, BOLTHOUSE FARMS, GREEN GOODNESS Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Potato Skin or Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS?

Lets compare vitamin content per 500 calories of Potato Skin vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• 500 calories of Potato Skin have 3 times more Vitamin B3, 2.9 times more Vitamin B6 and 1.8 times more Vitamin C than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 500 kcal of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain more Vitamin A, 3 times more Vitamin B1, 2.2 times more Vitamin B2 and more Vitamin B12 than Raw Potato Skin.
• Both Potato Skin and Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Potato Skin have insufficient amounts of Vitamin A and Vitamin B12
• Both Raw Potato Skin as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for Potato Skin vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• 500 calories of Potato Skin have 1.6 times more Calcium, 8.3 times more Copper, 9.2 times more Iron, 1.5 times more Magnesium, 2.3 times more Phosphorus, 2.3 times more Potassium and 4.2 times more Zinc than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 500 kcal of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 2.3 times more Manganese than Raw Potato Skin.
• Both Potato Skin and Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain similar levels of Water per 500 calories.
• 500 calories of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS lack sufficient amounts of Zinc
• Both Raw Potato Skin as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Potato Skin have 4 times more Fiber and 3.9 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 500 kcal of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 2 times more Omega 3 than Raw Potato Skin.
• Both Potato Skin and Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Potato Skin as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS provide inadequate amounts of Omega 6 in 500 calories.