Comparing Nutrients in 500 calories Potato Skin VS Canned Guava Nectar with Vitamin C

Weight per 500 calories

• Potato Skin: 862g
• Canned Guava Nectar with Vitamin C: 794g

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 Canned Guava Nectar with Vitamin C?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Canned Guava Nectar with Vitamin C	1%	1%	98%

Macro Nutrients

	Potato Skin	Canned Guava Nectar 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	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	0.5% 0.16g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.5% 107g	99% 129g	130g per day for Men 19-50 years
Sugars	NA	142% 103g	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	63% 45.7g	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	% 45g	g per day for Men 19-50 years
Sucrose	NA	% 0.56g	g per day for Men 19-50 years
Fiber	56.7% 21.6g	21% 7.94g	38g per day for Men 19-50 years
Protein	39.6% 22g	1.28% 0.71g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Canned Guava Nectar with Vitamin C	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	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	1.83% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	8.43% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	6.1% 0.079mg	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	5.95% 24μg	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	186% 167mg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Calcium	26% 259mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	405% 3.65mg	15% 0.13mg	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	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	20% 0.46mg	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	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	9.1% 310mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	NA	55μg per day for Men 19-50 years
Sodium	5.75% 86.2mg	3.17% 47.6mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	19.4% 718g	18% 663g	3700g per day for Men 19-50 years

Potato Skin VS Canned Guava Nectar With Vitamin C Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Potato Skin or Canned Guava Nectar with Vitamin C?

Lets compare vitamin content per 500 calories of Potato Skin vs Canned Guava Nectar with Vitamin C:

• 500 calories of Potato Skin have 7.6 times more Vitamin B1, 13.8 times more Vitamin B2, 6.6 times more Vitamin B3, 4.1 times more Vitamin B5, 26 times more Vitamin B6 and 6.2 times more Vitamin B9 than Canned Guava Nectar with Vitamin C.
• While 500 kcal of Canned Guava Nectar with Vitamin C contain 1.7 times more Vitamin C than Raw Potato Skin.
• 500 calories of Canned Guava Nectar with Vitamin C have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9

Comparing minerals per 500 calories for Potato Skin vs Canned Guava Nectar with Vitamin C:

• 500 calories of Potato Skin have 4.1 times more Calcium, 27 times more Copper, 9.3 times more Iron, 12.5 times more Magnesium, 11.3 times more Manganese, 20.6 times more Phosphorus, 11.5 times more Potassium and 12.7 times more Zinc than Canned Guava Nectar with Vitamin C.
• Both Potato Skin and Canned Guava Nectar with Vitamin C contain similar levels of Water per 500 calories.
• 500 calories of Canned Guava Nectar with Vitamin C lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Potato Skin have 2.7 times more Fiber and 31 times more Protein than Canned Guava Nectar with Vitamin C.
• Both Potato Skin and Canned Guava Nectar with Vitamin C offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Guava Nectar with Vitamin C provide inadequate amounts of Protein