Comparing Nutrients in 1 pound Sweet Cherries VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Potato Skin	17%	1%	82%

Macro Nutrients

	Sweet Cherries	Potato Skin	Recommended Dietary Allowance
Energy	9.85% 286kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	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	56% 72.6g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	80.2% 58g	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	33.6% 24.4g	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	% 30g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	30% 11.3g	38g per day for Men 19-50 years
Protein	8.6% 4.8g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Potato Skin	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.37% 0.7mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	83.4% 1.1mg	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	4.54% 18μg	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	35.3% 31.8mg	57.5% 51.7mg	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	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Potato Skin	Recommended Dietary Allowance
Calcium	5.9% 59mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	213% 1.9mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.07μg	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	20.4% 1.63mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	119% 2.73mg	2.3mg per day for Men 19-50 years
Molybdenum	9.78% 4.4μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13.6% 95mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	29.6% 1007mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10% 373g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Cherries VS Potato Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Sweet Cherries 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 Sweet Cherries vs Potato Skin:

• 1 pound of Sweet Cherries has 1.3 times more Vitamin B1 than Potato Skin.
• While 1 lb of Raw Potato Skin contains 6.7 times more Vitamin B3, 1.5 times more Vitamin B5, 4.9 times more Vitamin B6, 4.3 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Sweet Cherries.
• Both Sweet Cherries and Potato Skin provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Sweet Cherries have insufficient amounts of Vitamin B3 and Vitamin B9
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Sweet Cherries as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sweet Cherries vs Potato Skin:

• 1 lb of Raw Potato Skin contains 2.3 times more Calcium, 7.1 times more Copper, 9 times more Iron, 2.1 times more Magnesium, 8.6 times more Manganese, 1.8 times more Phosphorus, 1.9 times more Potassium and 5 times more Zinc than Raw Sweet Cherries.
• Both Sweet Cherries and Potato Skin contain similar levels of Water per one pound.
• 1 pound of Sweet Cherries lack sufficient amounts of Calcium and Zinc
• Both Raw Sweet Cherries as well as Raw Potato Skin lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sweet Cherries has 1.3 times more Carbohydrate than Potato Skin.
• While 1 lb of Raw Potato Skin contains 2.4 times more Protein than Raw Sweet Cherries.
• Both Sweet Cherries and Potato Skin offer comparable quantities of Fiber per one pound.
• 1 pound of Sweet Cherries provide inadequate amounts of Protein
• Both Raw Sweet Cherries as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one pound.