Comparing Nutrients in 14 ounces Syrups, corn, high-fructose VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Syrups, corn, high-fructose	0%	0%	100%
Potato Skin	17%	1%	82%

Macro Nutrients

	Syrups, corn, high-fructose	Potato Skin	Recommended Dietary Allowance
Energy	38.5% 1115kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	232% 302g	38% 49.4g	130g per day for Men 19-50 years
Sugars	414% 300g	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	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

	Syrups, corn, high-fructose	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% 0mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	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	0.87% 0.044mg	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	0% 0mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, corn, high-fructose	Potato Skin	Recommended Dietary Allowance
Calcium	0% 0mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	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	1.5% 0.12mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	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	0% 0mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	48.2% 1639mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	2.57% 95g	8.93% 331g	3700g per day for Men 19-50 years

Nutrient Comparison: Syrups, corn, high-fructose VS Potato Skin per 14 oz

Compare the macro and micronutrient content in 14 oz of Syrups, corn, high-fructose 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 Syrups, corn, high-fructose vs Potato Skin:

• 14 oz of Raw Potato Skin contain 2 times more Vitamin B2, more Vitamin B3, 27.5 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Syrups, corn, high-fructose.
• 14 ounces of Syrups, corn, high-fructose have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Syrups, corn, high-fructose 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 Syrups, corn, high-fructose vs Potato Skin:

• 14 oz of Raw Potato Skin contain more Calcium, 14.6 times more Copper, 108 times more Iron, more Magnesium, 6.4 times more Manganese, more Phosphorus, more Potassium, 17.5 times more Zinc and 3.5 times more Water than Syrups, corn, high-fructose.
• 14 ounces of Syrups, corn, high-fructose lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Syrups, corn, high-fructose as well as Raw Potato Skin lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Syrups, corn, high-fructose have 4.8 times more Energy and 6.1 times more Carbohydrate than Potato Skin.
• While 14 oz of Raw Potato Skin contain more Fiber and more Protein than Syrups, corn, high-fructose.
• 14 ounces of Syrups, corn, high-fructose provide inadequate amounts of Fiber and Protein
• Both Syrups, corn, high-fructose as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.