Comparing Nutrients in 1 kilogram Lemonade, frozen concentrate, white VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Lemonade, frozen concentrate, white	0%	3%	97%
Potato Skin	17%	1%	82%

Macro Nutrients

	Lemonade, frozen concentrate, white	Potato Skin	Recommended Dietary Allowance
Energy	67.6% 1960kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	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	384% 499g	96% 124g	130g per day for Men 19-50 years
Sugars	613% 445g	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	248% 180g	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	% 163g	NA	g per day for Men 19-50 years
Sucrose	% 97g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	65.8% 25g	38g per day for Men 19-50 years
Protein	3.93% 2.2g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Lemonade, frozen concentrate, white	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	16.7% 0.2mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.88% 1.1mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	17.5% 70μg	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	146% 131mg	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	6% 0.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemonade, frozen concentrate, white	Potato Skin	Recommended Dietary Allowance
Calcium	7% 70mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	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	11.3% 0.9mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	5.65% 0.13mg	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	10% 70mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	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	3.64% 0.4mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	13.3% 491g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Lemonade, frozen concentrate, white VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Lemonade, frozen concentrate, white 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 Lemonade, frozen concentrate, white vs Potato Skin:

• 1 kg of Raw Potato Skin contains more Vitamin B2, 9.4 times more Vitamin B3, 2.6 times more Vitamin B5, 12 times more Vitamin B6 and 2.4 times more Vitamin B9 than Lemonade, frozen concentrate, white.
• Both Lemonade, frozen concentrate, white and Potato Skin provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Lemonade, frozen concentrate, white have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Lemonade, frozen concentrate, white 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 Lemonade, frozen concentrate, white vs Potato Skin:

• 1 kg of Raw Potato Skin contains 4.3 times more Calcium, 32.5 times more Copper, 36 times more Iron, 3.3 times more Magnesium, 46.3 times more Manganese, 5.4 times more Phosphorus, 5.7 times more Potassium, 8.8 times more Zinc and 1.7 times more Water than Lemonade, frozen concentrate, white.
• 1 kilogram of Lemonade, frozen concentrate, white lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Lemonade, frozen concentrate, white as well as Raw Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Lemonade, frozen concentrate, white has 3.4 times more Energy and 4 times more Carbohydrate than Potato Skin.
• While 1 kg of Raw Potato Skin contains 8.3 times more Fiber and 11.7 times more Protein than Lemonade, frozen concentrate, white.
• 1 kilogram of Lemonade, frozen concentrate, white provide inadequate amounts of Fiber and Protein
• Both Lemonade, frozen concentrate, white as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.