Comparing Nutrients in 14 ounces Baked Potato Skin VS Cranberry-apricot Juice Drink, Bottled

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Cranberry-apricot Juice Drink, Bottled	1%	0%	99%

Macro Nutrients

	Baked Potato Skin	Cranberry-apricot Juice Drink, Bottled	Recommended Dietary Allowance
Energy	27% 786kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	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	82.5% 31.4g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	30.4% 17g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Cranberry-apricot Juice Drink, Bottled	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.48mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76% 12mg	2.98% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.44mg	6.1% 0.079mg	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	22% 87.3μg	0.99% 3.97μg	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	59.5% 53.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Cranberry-apricot Juice Drink, Bottled	Recommended Dietary Allowance
Calcium	13.5% 135mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	360% 3.24mg	6.6% 0.06mg	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	349% 28mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	21.6% 0.5mg	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	57.3% 401mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	67% 2274mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	5.07% 188g	8.96% 331g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Cranberry-apricot Juice Drink, Bottled per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Potato Skin versus 14 oz of Cranberry-apricot Juice Drink, Bottled to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Potato Skin vs Cranberry-apricot Juice Drink, Bottled:

• 14 ounces of Baked Potato Skin have 24.4 times more Vitamin B1, 10.6 times more Vitamin B2, 25.5 times more Vitamin B3, 23.8 times more Vitamin B5, 30.7 times more Vitamin B6, 22 times more Vitamin B9 and more Vitamin C than Cranberry-apricot Juice Drink, Bottled.
• While 14 oz of Cranberry-apricot Juice Drink, Bottled contain 23 times more Vitamin A than Baked Potato Skin.
• 14 ounces of Baked Potato Skin have insufficient amounts of Vitamin A
• 14 ounces of Cranberry-apricot Juice Drink, Bottled have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Baked Potato Skin as well as Cranberry-apricot Juice Drink, Bottled have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Baked Potato Skin vs Cranberry-apricot Juice Drink, Bottled:

• 14 ounces of Baked Potato Skin have 3.8 times more Calcium, 54.5 times more Copper, 46.9 times more Iron, 14.3 times more Magnesium, 4.9 times more Manganese, 20.2 times more Phosphorus, 9.4 times more Potassium and 12.3 times more Zinc than Cranberry-apricot Juice Drink, Bottled.
• While 14 oz of Cranberry-apricot Juice Drink, Bottled contain 1.8 times more Water than Baked Potato Skin.
• 14 ounces of Cranberry-apricot Juice Drink, Bottled lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Baked Potato Skin as well as Cranberry-apricot Juice Drink, Bottled lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Potato Skin have 3.1 times more Energy, 2.8 times more Carbohydrate, 79 times more Fiber and 21.5 times more Protein than Cranberry-apricot Juice Drink, Bottled.
• 14 ounces of Cranberry-apricot Juice Drink, Bottled provide inadequate amounts of Fiber and Protein
• Both Baked Potato Skin as well as Cranberry-apricot Juice Drink, Bottled provide inadequate amounts of Omega 6 in 14 ounces.