Comparing Nutrients in 100 calories Potato Skin VS Orange-grapefruit juice, canned or bottled, unsweetened

Weight per 100 calories

• Potato Skin: 172g
• Orange-grapefruit juice, canned or bottled, unsweetened: 233g

Potato Skin has 1.3 times more energy per 100g than Orange-grapefruit juice, canned or bottled, unsweetened. It has low energy density when compared to other foods. Orange-grapefruit juice, canned or bottled, unsweetened having low energy density.

Discover which food has more nutrients per 100 calories - Potato Skin or Orange-grapefruit juice, canned or bottled, unsweetened?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%

Macro Nutrients

	Potato Skin	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.24% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	1.08% 0.017g	0.73% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.055g	0.19% 0.033g	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	18.4% 24g	130g per day for Men 19-50 years
Sugars	NA	32.7% 23.7g	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	11.3% 4.3g	0.61% 0.23g	38g per day for Men 19-50 years
Protein	7.9% 4.43g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.55% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.066mg	5.37% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	6.5% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.7% 0.41mg	4.1% 0.053mg	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	8.14% 32.6μg	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	75% 67.7mg	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	2.17% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.19% 0.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	1.86% 18.6mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	19.6% 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	70% 5.6mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	9.44% 39.7mg	5.54% 23.3mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	1.7% 0.04mg	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	4.65% 32.6mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	11% 367mg	3400mg per day for Men 19-50 years
Selenium	0.94% 0.52μg	0.42% 0.23μg	55μg per day for Men 19-50 years
Sodium	1.15% 17.2mg	0.47% 6.98mg	1500mg per day for Men 19-50 years
Zinc	5.5% 0.6mg	1.48% 0.16mg	11mg per day for Men 19-50 years
Water	3.9% 144g	5.57% 206g	3700g per day for Men 19-50 years

Potato Skin VS Orange-grapefruit Juice, Canned Or Bottled, Unsweetened Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Potato Skin or Orange-grapefruit juice, canned or bottled, unsweetened?

Lets compare vitamin content per 100 calories of Potato Skin vs Orange-grapefruit juice, canned or bottled, unsweetened:

• 100 calories of Potato Skin have 2.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 7.7 times more Vitamin B6 than Orange-grapefruit juice, canned or bottled, unsweetened.
• While 100 kcal of Orange-grapefruit juice, canned or bottled, unsweetened contain 3.6 times more Vitamin B1 and 3.4 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Orange-grapefruit juice, canned or bottled, unsweetened provide similar amounts of Vitamin B2 and Vitamin B9 per 100 calories.
• Both Raw Potato Skin as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Potato Skin vs Orange-grapefruit juice, canned or bottled, unsweetened:

• 100 calories of Potato Skin have 2.8 times more Calcium, 4.1 times more Copper, 5.2 times more Iron, 1.7 times more Magnesium, 26.3 times more Manganese, 2 times more Phosphorus, 1.9 times more Potassium and 3.7 times more Zinc than Orange-grapefruit juice, canned or bottled, unsweetened.
• While 100 kcal of Orange-grapefruit juice, canned or bottled, unsweetened contain 1.4 times more Water than Raw Potato Skin.
• 100 calories of Orange-grapefruit juice, canned or bottled, unsweetened lack sufficient amounts of Calcium, Manganese and Zinc
• Both Raw Potato Skin as well as Orange-grapefruit juice, canned or bottled, unsweetened lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Potato Skin have 18.5 times more Fiber and 3.2 times more Protein than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Potato Skin and Orange-grapefruit juice, canned or bottled, unsweetened offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Fiber
• Both Raw Potato Skin as well as Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.