Comparing Nutrients in 500 calories Puddings, vanilla, dry mix, instant VS Potato Skin

Weight per 500 calories

• Puddings, vanilla, dry mix, instant: 133g
• Potato Skin: 862g

Puddings, vanilla, dry mix, instant have 6.5 times more energy per 100g than Potato Skin. It has high energy density when compared to other foods. Raw Potato Skin having low energy density.

Discover which food has more nutrients per 500 calories - Puddings, vanilla, dry mix, instant or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Puddings, vanilla, dry mix, instant	0%	1%	99%
Potato Skin	17%	1%	82%

Macro Nutrients

	Puddings, vanilla, dry mix, instant	Potato Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	0.083% 0.001g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	0.07% 0.012g	1.62% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	82.5% 107g	130g per day for Men 19-50 years
Sugars	170% 123g	NA	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	0% 0g	56.7% 21.6g	38g per day for Men 19-50 years
Protein	0% 0g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Puddings, vanilla, dry mix, instant	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.15% 1.33μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.22% 0.003mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.86% 0.037mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.05% 0.008mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.69% 0.034mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.2% 0.003mg	158% 2.06mg	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	0% 0μg	36.6% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.1% 0.027μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	109% 98mg	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	0.18% 0.027mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, vanilla, dry mix, instant	Potato Skin	Recommended Dietary Allowance
Calcium	1.6% 16mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	405% 3.65mg	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	0.17% 0.013mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	0.32% 1.33mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	226% 5.2mg	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	134% 935mg	46.8% 328mg	700mg per day for Men 19-50 years
Potassium	0.47% 16mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.93μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	124% 1857mg	5.75% 86.2mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.08mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	0.093% 3.45g	19.4% 718g	3700g per day for Men 19-50 years

Puddings, Vanilla, Dry Mix, Instant VS Potato Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Puddings, vanilla, dry mix, instant or Potato Skin?

Lets compare vitamin content per 500 calories of Puddings, vanilla, dry mix, instant vs Potato Skin:

• 500 kcal of Raw Potato Skin contain 68.3 times more Vitamin B1, 8.8 times more Vitamin B2, 1119.1 times more Vitamin B3, 75.5 times more Vitamin B5, 776.8 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, vanilla, dry mix, instant.
• 500 calories of Puddings, vanilla, dry mix, instant have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Puddings, vanilla, dry mix, instant as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Puddings, vanilla, dry mix, instant vs Potato Skin:

• 500 calories of Puddings, vanilla, dry mix, instant have 2.9 times more Phosphorus and 21.5 times more Sodium than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 16.3 times more Calcium, 29.6 times more Copper, 2106 times more Iron, 149.5 times more Magnesium, more Manganese, 223.7 times more Potassium, 37.9 times more Zinc and 208.2 times more Water than Puddings, vanilla, dry mix, instant.
• 500 calories of Puddings, vanilla, dry mix, instant lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Potassium and Zinc
• Both Puddings, vanilla, dry mix, instant as well as Raw Potato Skin lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Potato Skin contain more Fiber and more Protein than Puddings, vanilla, dry mix, instant.
• Both Puddings, vanilla, dry mix, instant and Potato Skin offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Puddings, vanilla, dry mix, instant provide inadequate amounts of Fiber and Protein
• Both Puddings, vanilla, dry mix, instant as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.