Comparing Nutrients in 1 kilogram Cherries, sour, red, canned, water pack, solids and liquids VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cherries, sour, red, canned, water pack, solids and liquids	Potato Skin	Recommended Dietary Allowance
Energy	12.4% 360kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	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	68.8% 89.4g	96% 124g	130g per day for Men 19-50 years
Sugars	105% 76g	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	37.2% 27g	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	% 39g	NA	g per day for Men 19-50 years
Sucrose	% 10g	NA	g per day for Men 19-50 years
Fiber	29% 11g	65.8% 25g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, red, canned, water pack, solids and liquids	Potato Skin	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	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	20% 80μg	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	23.3% 21mg	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	15.3% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, red, canned, water pack, solids and liquids	Potato Skin	Recommended Dietary Allowance
Calcium	11% 110mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	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	171% 13.7mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	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	14.3% 100mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24.3% 899g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sour, red, canned, water pack, solids and liquids VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Cherries, sour, red, canned, water pack, solids and liquids 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 Cherries, sour, red, canned, water pack, solids and liquids vs Potato Skin:

• 1 kilogram of Cherries, sour, red, canned, water pack, solids and liquids has more Vitamin A than Potato Skin.
• While 1 kg of Raw Potato Skin contains 5.8 times more Vitamin B3, 2.9 times more Vitamin B5, 5.4 times more Vitamin B6, 2.1 times more Vitamin B9 and 5.4 times more Vitamin C than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Cherries, sour, red, canned, water pack, solids and liquids and Potato Skin provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B3
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin A
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Raw Potato Skin have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cherries, sour, red, canned, water pack, solids and liquids vs Potato Skin:

• 1 kg of Raw Potato Skin contains 2.7 times more Calcium, 6 times more Copper, 2.4 times more Iron, 3.8 times more Magnesium, 7.9 times more Manganese, 3.8 times more Phosphorus, 4.2 times more Potassium and 5 times more Zinc than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Cherries, sour, red, canned, water pack, solids and liquids and Potato Skin contain similar levels of Water per one kilogram.
• 1 kilogram of Cherries, sour, red, canned, water pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Raw Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Potato Skin contains 1.6 times more Energy, 1.4 times more Carbohydrate, 2.3 times more Fiber and 3.3 times more Protein than Cherries, sour, red, canned, water pack, solids and liquids.
• 1 kilogram of Cherries, sour, red, canned, water pack, solids and liquids provide inadequate amounts of Energy and Protein
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.