Comparing Nutrients in 100 calories Potato Skin VS Unsweetened Ready-to-drink Coconut Water

Weight per 100 calories

• Potato Skin: 172g
• Unsweetened Ready-to-drink Coconut Water: 556g

Potato Skin has 3.2 times more energy per 100g than Unsweetened Ready-to-drink Coconut Water. It has low energy density when compared to other foods. Unsweetened Ready-to-drink Coconut Water having very low energy density.

Discover which food has more nutrients per 100 calories - Potato Skin or Unsweetened Ready-to-drink Coconut Water?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%

Macro Nutrients

	Potato Skin	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.08% 0.017g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.055g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.5% 21.4g	18% 23.6g	130g per day for Men 19-50 years
Sugars	NA	30% 21.8g	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	16.4% 12g	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	% 4.56g	g per day for Men 19-50 years
Sucrose	NA	% 5.33g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	0% 0g	38g per day for Men 19-50 years
Protein	7.9% 4.43g	2.2% 1.22g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.066mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.7% 0.41mg	0% 0mg	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	7.33% 29.3μg	0% 0μg	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	22% 19.7mg	61% 55mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	4.94% 0.044mg	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	70% 5.6mg	2.1% 0.17mg	8mg per day for Men 19-50 years
Magnesium	9.44% 39.7mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	53.4% 1.23mg	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	9.36% 65.5mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	27% 917mg	3400mg per day for Men 19-50 years
Selenium	0.94% 0.52μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.15% 17.2mg	9.63% 144mg	1500mg per day for Men 19-50 years
Zinc	5.5% 0.6mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	3.9% 144g	14.3% 528g	3700g per day for Men 19-50 years

Potato Skin VS Unsweetened Ready-to-drink Coconut Water Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Potato Skin or Unsweetened Ready-to-drink Coconut Water?

Lets compare vitamin content per 100 calories of Potato Skin vs Unsweetened Ready-to-drink Coconut Water:

• 100 calories of Potato Skin have more Vitamin B2, more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Unsweetened Ready-to-drink Coconut Water.
• While 100 kcal of Unsweetened Ready-to-drink Coconut Water contain 4.6 times more Vitamin B1 and 2.8 times more Vitamin C than Raw Potato Skin.
• 100 calories of Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Raw Potato Skin as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Potato Skin vs Unsweetened Ready-to-drink Coconut Water:

• 100 calories of Potato Skin have 1.3 times more Calcium, 16.4 times more Copper, 33.5 times more Iron, 2.4 times more Phosphorus and 5.4 times more Zinc than Unsweetened Ready-to-drink Coconut Water.
• While 100 kcal of Unsweetened Ready-to-drink Coconut Water contain 1.3 times more Potassium, 8.4 times more Sodium and 3.7 times more Water than Raw Potato Skin.
• Both Potato Skin and Unsweetened Ready-to-drink Coconut Water contain similar levels of Magnesium and Manganese per 100 calories.
• 100 calories of Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Zinc
• Both Raw Potato Skin as well as Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Potato Skin have more Fiber and 3.6 times more Protein than Unsweetened Ready-to-drink Coconut Water.
• Both Potato Skin and Unsweetened Ready-to-drink Coconut Water offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Fiber
• Both Raw Potato Skin as well as Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.