Comparing Nutrients in 14 ounces Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	0%	0%	100%
Potato Skin	17%	1%	82%

Macro Nutrients

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Potato Skin	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	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	13.7% 18g	38% 49.4g	130g per day for Men 19-50 years
Sugars	24.6% 18g	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

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Potato Skin	Recommended Dietary Allowance
Vitamin A	14% 127μg	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	0% 0mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.35mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	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	7.94% 31.8μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	41.3% 0.99μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	56% 50.4mg	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	50.3% 7.54mg	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

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Potato Skin	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	3.1% 0.028mg	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	0% 0mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	NA	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	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	10% 375g	8.93% 331g	3700g per day for Men 19-50 years

Nutrient Comparison: Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored VS Potato Skin per 14 oz

Compare the macro and micronutrient content in 14 oz of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored 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 Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored vs Potato Skin:

• 14 ounces of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored have more Vitamin A and more Vitamin B12 than Potato Skin.
• While 14 oz of Raw Potato Skin contain more Vitamin B2, 2.8 times more Vitamin B6 and 2.1 times more Vitamin B9 than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored and Potato Skin provide similar amounts of Vitamin B3 and Vitamin C per 14 ounces.
• 14 ounces of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored have insufficient amounts of Vitamin B2
• 14 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B12
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored as well as Raw Potato Skin have insufficient amounts of Vitamin B1 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored vs Potato Skin:

• 14 oz of Raw Potato Skin contain 1.8 times more Calcium, 60.4 times more Copper, more Iron, 7.7 times more Magnesium, more Phosphorus and more Potassium than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored and Potato Skin contain similar levels of Zinc and Water per 14 ounces.
• 14 ounces of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Potassium
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored as well as Raw Potato Skin lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Potato Skin contain 3.2 times more Energy, 2.8 times more Carbohydrate, more Fiber and more Protein than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• 14 ounces of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored provide inadequate amounts of Energy, Fiber and Protein
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.