Comparing Nutrients in 1 kilogram Red Sour Cherries VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Red Sour Cherries	7%	5%	88%
Potato Skin	17%	1%	82%

Macro Nutrients

	Red Sour Cherries	Potato Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	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	94% 122g	96% 124g	130g per day for Men 19-50 years
Sugars	117% 85g	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	48.4% 35g	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	% 41.8g	NA	g per day for Men 19-50 years
Sucrose	% 8g	NA	g per day for Men 19-50 years
Fiber	42% 16g	65.8% 25g	38g per day for Men 19-50 years
Protein	18% 10g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Red Sour Cherries	Potato Skin	Recommended Dietary Allowance
Vitamin A	71% 640μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	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	111% 100mg	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	4.67% 0.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sour Cherries	Potato Skin	Recommended Dietary Allowance
Calcium	16% 160mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	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	40% 3.2mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	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	21.4% 150mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	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	2% 30mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	23.3% 861g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Sour Cherries VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Sour Cherries 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 Red Sour Cherries vs Potato Skin:

• 1 kilogram of Red Sour Cherries has more Vitamin A and 1.4 times more Vitamin B1 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 2.6 times more Vitamin B3, 2.1 times more Vitamin B5, 5.4 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw Red Sour Cherries.
• Both Red Sour Cherries and Potato Skin provide similar amounts of Vitamin B2 and Vitamin C per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Red Sour Cherries as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Red Sour Cherries vs Potato Skin:

• 1 kg of Raw Potato Skin contains 1.9 times more Calcium, 4.1 times more Copper, 10.1 times more Iron, 2.6 times more Magnesium, 5.4 times more Manganese, 2.5 times more Phosphorus, 2.4 times more Potassium and 3.5 times more Zinc than Raw Red Sour Cherries.
• Both Red Sour Cherries and Potato Skin contain similar levels of Water per one kilogram.
• 1 kilogram of Red Sour Cherries lack sufficient amounts of Calcium and Zinc
• Both Raw Red Sour Cherries as well as Raw Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Sour Cherries has 4.4 times more Omega 3 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.6 times more Fiber and 2.6 times more Protein than Raw Red Sour Cherries.
• Both Red Sour Cherries and Potato Skin offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Red Sour Cherries provide inadequate amounts of Energy and Protein
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Red Sour Cherries as well as Raw Potato Skin provide inadequate amounts of Omega 6 in one kilogram.