Comparing Nutrients in 1 kilogram Apples, canned, sweetened, sliced, drained, heated VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Apples, canned, sweetened, sliced, drained, heated	1%	5%	94%
Potato Skin	17%	1%	82%

Macro Nutrients

	Apples, canned, sweetened, sliced, drained, heated	Potato Skin	Recommended Dietary Allowance
Energy	23% 670kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	4.43% 4.3g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	130% 168g	96% 124g	130g per day for Men 19-50 years
Sugars	205% 148g	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	52.6% 20g	65.8% 25g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Apples, canned, sweetened, sliced, drained, heated	Potato Skin	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.06% 0.81mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.4% 0.32mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	184% 2.4mg	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	42.5% 170μg	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	2.22% 2mg	127% 114mg	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	14% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples, canned, sweetened, sliced, drained, heated	Potato Skin	Recommended Dietary Allowance
Calcium	4% 40mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	470% 4.23mg	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	30% 2.4mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	262% 6mg	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	8.57% 60mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	20.6% 700mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	22.2% 823g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples, canned, sweetened, sliced, drained, heated VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Apples, canned, sweetened, sliced, drained, heated versus 1 kg of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Apples, canned, sweetened, sliced, drained, heated vs Potato Skin:

• 1 kg of Raw Potato Skin contains 3.8 times more Vitamin B2, 12.8 times more Vitamin B3, 9.4 times more Vitamin B5, 5.4 times more Vitamin B6, more Vitamin B9 and 57 times more Vitamin C than Apples, canned, sweetened, sliced, drained, heated.
• 1 kilogram of Apples, canned, sweetened, sliced, drained, heated have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Apples, canned, sweetened, sliced, drained, heated as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Apples, canned, sweetened, sliced, drained, heated vs Potato Skin:

• 1 kg of Raw Potato Skin contains 7.5 times more Calcium, 8.3 times more Copper, 13.5 times more Iron, 7.7 times more Magnesium, 3.6 times more Manganese, 6.3 times more Phosphorus, 5.9 times more Potassium and 7 times more Zinc than Apples, canned, sweetened, sliced, drained, heated.
• Both Apples, canned, sweetened, sliced, drained, heated and Potato Skin contain similar levels of Water per one kilogram.
• 1 kilogram of Apples, canned, sweetened, sliced, drained, heated lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Apples, canned, sweetened, sliced, drained, heated as well as Raw Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Apples, canned, sweetened, sliced, drained, heated has 1.4 times more Carbohydrate than Potato Skin.
• While 1 kg of Raw Potato Skin contains 14.3 times more Protein than Apples, canned, sweetened, sliced, drained, heated.
• Both Apples, canned, sweetened, sliced, drained, heated and Potato Skin offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Apples, canned, sweetened, sliced, drained, heated provide inadequate amounts of Protein
• Both Apples, canned, sweetened, sliced, drained, heated as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.