Comparing Nutrients in 14 ounces Lemonade-flavor Drink, Powder VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Lemonade-flavor Drink, Powder	0%	2%	98%
Potato Skin	17%	1%	82%

Macro Nutrients

	Lemonade-flavor Drink, Powder	Potato Skin	Recommended Dietary Allowance
Energy	52% 1508kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	4.13% 4g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	2.27% 0.73g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	8.12% 1.4g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	299% 389g	38% 49.4g	130g per day for Men 19-50 years
Sugars	532% 386g	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	124% 90g	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	% 8.97g	NA	g per day for Men 19-50 years
Sucrose	% 287g	NA	g per day for Men 19-50 years
Fiber	0% 0g	26% 9.92g	38g per day for Men 19-50 years
Protein	0% 0g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Lemonade-flavor Drink, Powder	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.66% 0.008mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	73% 0.95mg	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	17% 67.5μg	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	179% 161mg	50.3% 45.2mg	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	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemonade-flavor Drink, Powder	Potato Skin	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	187% 1.68mg	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	8.43% 0.67mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	156% 655mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	104% 2.4mg	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	56% 393mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	4.55% 155mg	48.2% 1639mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	34.4% 516mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.056% 2.06g	8.93% 331g	3700g per day for Men 19-50 years

Nutrient Comparison: Lemonade-flavor Drink, Powder VS Potato Skin per 14 oz

Compare the macro and micronutrient content in 14 oz of Lemonade-flavor Drink, Powder versus 14 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Lemonade-flavor Drink, Powder vs Potato Skin:

• 14 ounces of Lemonade-flavor Drink, Powder have 3.6 times more Vitamin C than Potato Skin.
• While 14 oz of Raw Potato Skin contain 3.5 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Lemonade-flavor Drink, Powder.
• 14 ounces of Lemonade-flavor Drink, Powder have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Lemonade-flavor Drink, Powder as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Lemonade-flavor Drink, Powder vs Potato Skin:

• 14 ounces of Lemonade-flavor Drink, Powder have 7.2 times more Magnesium, 2.6 times more Phosphorus and 13 times more Sodium than Potato Skin.
• While 14 oz of Raw Potato Skin contain 2.7 times more Calcium, 16.9 times more Copper, 19.1 times more Iron, 54.7 times more Manganese, 10.6 times more Potassium, 11.7 times more Zinc and 160.2 times more Water than Lemonade-flavor Drink, Powder.
• 14 ounces of Lemonade-flavor Drink, Powder lack sufficient amounts of Calcium, Manganese, Potassium and Zinc
• Both Lemonade-flavor Drink, Powder as well as Raw Potato Skin lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Lemonade-flavor Drink, Powder have 6.6 times more Energy, 4.4 times more Omega 3, 10.9 times more Omega 6 and 7.9 times more Carbohydrate than Potato Skin.
• While 14 oz of Raw Potato Skin contain more Fiber and more Protein than Lemonade-flavor Drink, Powder.
• 14 ounces of Lemonade-flavor Drink, Powder provide inadequate amounts of Fiber and Protein
• 14 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6