Comparing Nutrients in 500 calories Potato Skin VS Puddings, vanilla, ready-to-eat

Weight per 500 calories

• Potato Skin: 862g
• Puddings, vanilla, ready-to-eat: 385g

Puddings, vanilla, ready-to-eat have 2.2 times more energy per unit of mass than Raw Potato Skin, which is average in comparison to other foods. Potato Skin having low energy density.

Discover which food has more nutrients per 500 calories - Potato Skin or Puddings, vanilla, ready-to-eat?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Puddings, vanilla, ready-to-eat	4%	26%	70%

Macro Nutrients

	Potato Skin	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	12.2% 3.9g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.62% 0.28g	1.97% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.33% 3.85mg	290mg per day for Men 19-50 years
Carbohydrate	82.5% 107g	67% 87g	130g per day for Men 19-50 years
Sugars	NA	90% 65.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 58.5g	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	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.85% 7.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	1.37% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	5.62% 0.073mg	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	1.92% 7.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	24% 0.58μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	109% 98mg	0.85% 0.77mg	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	7.7% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.92% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Calcium	26% 259mg	19% 188mg	1000mg per day for Men 19-50 years
Copper	405% 3.65mg	7.7% 0.069mg	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	4.33% 0.35mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	3.66% 15.4mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	1.84% 0.042mg	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	22.5% 158mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.75% 86.2mg	44% 662mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	19.4% 718g	7.45% 276g	3700g per day for Men 19-50 years

Potato Skin VS Puddings, Vanilla, Ready-to-eat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Potato Skin or Puddings, vanilla, ready-to-eat?

Lets compare vitamin content per 500 calories of Potato Skin vs Puddings, vanilla, ready-to-eat:

• 500 calories of Potato Skin have 2.5 times more Vitamin B1, 40.6 times more Vitamin B3, 4.4 times more Vitamin B5, 28.2 times more Vitamin B6, 19.1 times more Vitamin B9 and 127.8 times more Vitamin C than Puddings, vanilla, ready-to-eat.
• While 500 kcal of Puddings, vanilla, ready-to-eat contain more Vitamin B12 than Raw Potato Skin.
• Both Potato Skin and Puddings, vanilla, ready-to-eat provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Potato Skin have insufficient amounts of Vitamin B12
• 500 calories of Puddings, vanilla, ready-to-eat have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Potato Skin as well as Puddings, vanilla, ready-to-eat have insufficient amounts of Vitamin A and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Potato Skin vs Puddings, vanilla, ready-to-eat:

• 500 calories of Potato Skin have 1.4 times more Calcium, 52.7 times more Copper, 80.7 times more Iron, 12.9 times more Magnesium, 122.7 times more Manganese, 2.1 times more Phosphorus, 14.2 times more Potassium, 4.9 times more Zinc and 2.6 times more Water than Puddings, vanilla, ready-to-eat.
• While 500 kcal of Puddings, vanilla, ready-to-eat contain 7.7 times more Sodium than Raw Potato Skin.
• 500 calories of Puddings, vanilla, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Potassium and Zinc
• Both Raw Potato Skin as well as Puddings, vanilla, ready-to-eat lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Potato Skin have 1.2 times more Carbohydrate, more Fiber and 4 times more Protein than Puddings, vanilla, ready-to-eat.
• While 500 kcal of Puddings, vanilla, ready-to-eat contain 16.9 times more Fat and 17.4 times more Saturated Fat than Raw Potato Skin.
• Both Potato Skin and Puddings, vanilla, ready-to-eat offer comparable quantities of Energy per 500 calories.
• 500 calories of Puddings, vanilla, ready-to-eat provide inadequate amounts of Fiber and Protein
• Both Raw Potato Skin as well as Puddings, vanilla, ready-to-eat provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.