Comparing Nutrients in 14 ounces Potato Skin VS Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie	0%	0%	100%

Macro Nutrients

	Potato Skin	Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie	Recommended Dietary Allowance
Energy	7.94% 230kcal	31% 901kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.58% 0.099g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.4g	278% 361g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	26% 9.92g	23% 8.73g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie	Recommended Dietary Allowance
Vitamin A	0% 0μg	2645% 23802μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	2076% 27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	1984% 318mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	1.43% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	2442% 31.8mg	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	17% 67.5μg	4.96% 20μg	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	50.3% 45.2mg	10584% 9525mg	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	0.53% 0.079mg	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	Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie	Recommended Dietary Allowance
Calcium	12% 119mg	318% 3175mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	4.85% 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	161% 13mg	3.97% 0.32mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	232% 972mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	1.4% 0.032mg	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	21.5% 151mg	280% 1957mg	700mg per day for Men 19-50 years
Potassium	48.2% 1639mg	294% 9994mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	8.93% 331g	0.14% 5.24g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie per 14 oz

Compare the macro and micronutrient content in 14 oz of Potato Skin versus 14 oz of Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Potato Skin vs Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie:

• 14 ounces of Potato Skin have 16.8 times more Vitamin B5 and 3.4 times more Vitamin B9 than Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie.
• While 14 oz of Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie contain more Vitamin A, 178.9 times more Vitamin B2, 77.4 times more Vitamin B3, 33.5 times more Vitamin B6 and 210.5 times more Vitamin C than Raw Potato Skin.
• 14 ounces of Potato Skin have insufficient amounts of Vitamin A
• 14 ounces of Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Raw Potato Skin as well as Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Potato Skin vs Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie:

• 14 ounces of Potato Skin have 38.5 times more Copper, 40.5 times more Iron, 75.3 times more Manganese, 35 times more Zinc and 63.1 times more Water than Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie.
• While 14 oz of Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie contain 26.7 times more Calcium, 10.7 times more Magnesium, 13 times more Phosphorus and 6.1 times more Potassium than Raw Potato Skin.
• 14 ounces of Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie lack sufficient amounts of Copper, Iron, Manganese and Zinc
• Both Raw Potato Skin as well as Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Potato Skin have 10.3 times more Protein than Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie.
• While 14 oz of Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie contain 3.9 times more Energy and 7.3 times more Carbohydrate than Raw Potato Skin.
• Both Potato Skin and Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie provide inadequate amounts of Protein
• Both Raw Potato Skin as well as Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.