Comparing Nutrients in 500 calories Potato Skin VS Popcorn, sugar syrup/caramel, fat-free

Weight per 500 calories

• Potato Skin: 862g
• Popcorn, sugar syrup/caramel, fat-free: 131g

Popcorn, sugar syrup/caramel, fat-free has 6.6 times more energy per unit of mass than Raw Potato Skin, which is high in comparison to other foods. Potato Skin having low energy density.

Discover which food has more nutrients per 500 calories - Potato Skin or Popcorn, sugar syrup/caramel, fat-free?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%

Macro Nutrients

	Potato Skin	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	3.77% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.62% 0.28g	4.54% 0.77g	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	91% 118g	130g per day for Men 19-50 years
Sugars	NA	117% 85g	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	8.63% 3.3g	38g per day for Men 19-50 years
Protein	39.6% 22g	4.7% 2.62g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	4.16% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	5.86% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	2.8% 0.45mg	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	4.74% 0.062mg	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	1.3% 5.25μg	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	0% 0mg	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	1.14% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.98% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Calcium	26% 259mg	2.36% 23.6mg	1000mg per day for Men 19-50 years
Copper	405% 3.65mg	20.4% 0.18mg	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	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	8.44% 35.4mg	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	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	4.25% 144mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	8.6% 4.72μg	55μg per day for Men 19-50 years
Sodium	5.75% 86.2mg	25% 375mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	19.4% 718g	0.21% 7.87g	3700g per day for Men 19-50 years

Potato Skin VS Popcorn, Sugar Syrup/caramel, Fat-free Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Potato Skin or Popcorn, sugar syrup/caramel, fat-free?

Lets compare vitamin content per 500 calories of Potato Skin vs Popcorn, sugar syrup/caramel, fat-free:

• 500 calories of Potato Skin have 3.6 times more Vitamin B1, 4.3 times more Vitamin B2, 19.8 times more Vitamin B3, 33.4 times more Vitamin B6, 27.9 times more Vitamin B9 and more Vitamin C than Popcorn, sugar syrup/caramel, fat-free.
• 500 calories of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Potato Skin as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Potato Skin vs Popcorn, sugar syrup/caramel, fat-free:

• 500 calories of Potato Skin have 10.9 times more Calcium, 19.8 times more Copper, 26.6 times more Iron, 5.6 times more Magnesium, 4.5 times more Phosphorus, 24.7 times more Potassium, 3.7 times more Zinc and 91.2 times more Water than Popcorn, sugar syrup/caramel, fat-free.
• While 500 kcal of Popcorn, sugar syrup/caramel, fat-free contain 4.4 times more Sodium than Raw Potato Skin.
• 500 calories of Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc
• Both Raw Potato Skin as well as Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Potato Skin have 6.6 times more Fiber and 8.4 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• Both Potato Skin and Popcorn, sugar syrup/caramel, fat-free offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Popcorn, sugar syrup/caramel, fat-free provide inadequate amounts of Fiber and Protein
• Both Raw Potato Skin as well as Popcorn, sugar syrup/caramel, fat-free provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.