Comparing Nutrients in 1 pound Shelf Stable Unsweetened Almond Milk VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Shelf Stable Unsweetened Almond Milk	10%	56%	34%
Potato Skin	17%	1%	82%

Macro Nutrients

	Shelf Stable Unsweetened Almond Milk	Potato Skin	Recommended Dietary Allowance
Energy	2.35% 68kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.35g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	6.72% 1.14g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.57% 5.94g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	5.07% 3.67g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	2.4% 0.91g	30% 11.3g	38g per day for Men 19-50 years
Protein	3.24% 1.8g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Shelf Stable Unsweetened Almond Milk	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	0% 0mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.91% 0.045mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	83.4% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.4% 4.63μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.13% 4.54μg	19.3% 77μg	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	0% 0mg	57.5% 51.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	31% 186IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	191% 28.7mg	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

	Shelf Stable Unsweetened Almond Milk	Potato Skin	Recommended Dietary Allowance
Calcium	83.5% 835mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	213% 1.9mg	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	16% 1.27mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	7.9% 0.18mg	119% 2.73mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.83% 41mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	21.8% 327mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	12% 438g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Shelf Stable Unsweetened Almond Milk VS Potato Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Shelf Stable Unsweetened Almond Milk versus 1 lb of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Shelf Stable Unsweetened Almond Milk vs Potato Skin:

• 1 pound of Shelf Stable Unsweetened Almond Milk has more Vitamin D than Potato Skin.
• While 1 lb of Raw Potato Skin contains 3.8 times more Vitamin B2, 14.8 times more Vitamin B3, 30.2 times more Vitamin B5, more Vitamin B6, 17 times more Vitamin B9 and more Vitamin C than Shelf Stable Unsweetened Almond Milk.
• 1 pound of Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• 1 pound of Potato Skin have insufficient amounts of Vitamin D
• Both Shelf Stable Unsweetened Almond Milk as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Shelf Stable Unsweetened Almond Milk vs Potato Skin:

• 1 pound of Shelf Stable Unsweetened Almond Milk has 6.1 times more Calcium and 7.2 times more Sodium than Potato Skin.
• While 1 lb of Raw Potato Skin contains 21.2 times more Copper, 11.6 times more Iron, 3.8 times more Magnesium, 15.1 times more Manganese, 4.2 times more Phosphorus, 6.2 times more Potassium and 5.8 times more Zinc than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk and Potato Skin contain similar levels of Water per one pound.
• 1 pound of Shelf Stable Unsweetened Almond Milk lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Shelf Stable Unsweetened Almond Milk as well as Raw Potato Skin lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Potato Skin contains 3.9 times more Energy, 9.5 times more Carbohydrate, 12.5 times more Fiber and 6.4 times more Protein than Shelf Stable Unsweetened Almond Milk.
• 1 pound of Shelf Stable Unsweetened Almond Milk provide inadequate amounts of Energy, Carbohydrate, Fiber and Protein
• Both Shelf Stable Unsweetened Almond Milk as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one pound.