Comparing Nutrients in 500 calories Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored VS Baked Potato Skin

Weight per 500 calories

• Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored: 2778g
• Baked Potato Skin: 253g

Baked Potato Skin has 11 times more energy per unit of mass than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored, which is above average in comparison to other foods. Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored having very low energy density.

Discover which food has more nutrients per 500 calories - Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored or Baked Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	0%	0%	100%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Baked Potato Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.21% 0.066g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.58% 0.025g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.48% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	89.5% 116g	130g per day for Men 19-50 years
Sugars	172% 125g	4.88% 3.54g	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	52.5% 20g	38g per day for Men 19-50 years
Protein	0% 0g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	99% 889μg	0.28% 2.53μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	147% 23.4mg	48.4% 7.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	43.3% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	119% 1.55mg	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	55.6% 222μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	289% 6.94μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	392% 353mg	38% 34mg	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	352% 52.8mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.58% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Baked Potato Skin	Recommended Dietary Allowance
Calcium	47.2% 472mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	229% 2.06mg	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% 0mg	222% 17.8mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	NA	67.6% 1.56mg	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	0% 0mg	36.4% 255mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	42.6% 1447mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.2% 1.77μg	55μg per day for Men 19-50 years
Sodium	15% 222mg	3.54% 53mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	11.2% 1.24mg	11mg per day for Men 19-50 years
Water	71% 2623g	3.23% 119g	3700g per day for Men 19-50 years

Water, With Corn Syrup And/or Sugar And Low Calorie Sweetener, Fruit Flavored VS Baked Potato Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored or Baked Potato Skin?

Lets compare vitamin content per 500 calories of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored vs Baked Potato Skin:

• 500 calories of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored have 352 times more Vitamin A, 3 times more Vitamin B3, 1.5 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin B12, 10.3 times more Vitamin C and 522.5 times more Vitamin E than Baked Potato Skin.
• While 500 kcal of Baked Potato Skin contain more Vitamin B1 and more Vitamin B2 than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• 500 calories of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored have insufficient amounts of Vitamin B1 and Vitamin B2
• 500 calories of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored as well as Baked Potato Skin have insufficient amounts of Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored vs Baked Potato Skin:

• 500 calories of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored have 5.5 times more Calcium, 4.2 times more Sodium, 7.2 times more Zinc and 22 times more Water than Baked Potato Skin.
• While 500 kcal of Baked Potato Skin contain 10.6 times more Copper, more Iron, 1.3 times more Magnesium, more Phosphorus and more Potassium than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• 500 calories of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored lack sufficient amounts of Iron, Phosphorus and Potassium
• 500 calories of Baked Potato Skin lack sufficient amounts of Calcium
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored as well as Baked Potato Skin lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored have 35.4 times more Sugars than Baked Potato Skin.
• While 500 kcal of Baked Potato Skin contain more Fiber and more Protein than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored and Baked Potato Skin offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored provide inadequate amounts of Fiber and Protein
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.