Comparing Nutrients in 1 pound Red Or Green Grapes VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Red Or Green Grapes	4%	2%	94%
Potato Skin	17%	1%	82%

Macro Nutrients

	Red Or Green Grapes	Potato Skin	Recommended Dietary Allowance
Energy	10.8% 313kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.24g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	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	63% 82g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	97% 70.2g	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	51% 37g	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	% 32.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	10.7% 4.1g	30% 11.3g	38g per day for Men 19-50 years
Protein	5.83% 3.27g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Red Or Green Grapes	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	26% 0.31mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.33% 0.85mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.54% 0.23mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	2.27% 9.07μg	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	16% 14.5mg	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	5.75% 0.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55% 66.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Or Green Grapes	Potato Skin	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	213% 1.9mg	0.9mg per day for Men 19-50 years
Fluoride	0.88% 35.4μg	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	7.56% 31.8mg	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	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	13% 91mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	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	0.6% 9.07mg	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	9.87% 365g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Or Green Grapes VS Potato Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Red Or Green Grapes 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 Red Or Green Grapes vs Potato Skin:

• 1 pound of Red Or Green Grapes has 3.3 times more Vitamin B1 and 1.8 times more Vitamin B2 than Potato Skin.
• While 1 lb of Raw Potato Skin contains 5.5 times more Vitamin B3, 6 times more Vitamin B5, 2.8 times more Vitamin B6, 8.5 times more Vitamin B9 and 3.6 times more Vitamin C than Raw Red Or Green Grapes.
• 1 pound of Red Or Green Grapes have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Red Or Green Grapes 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 Red Or Green Grapes vs Potato Skin:

• 1 lb of Raw Potato Skin contains 3 times more Calcium, 3.3 times more Copper, 9 times more Iron, 3.3 times more Magnesium, 8.5 times more Manganese, 1.9 times more Phosphorus, 2.2 times more Potassium and 5 times more Zinc than Raw Red Or Green Grapes.
• Both Red Or Green Grapes and Potato Skin contain similar levels of Water per one pound.
• 1 pound of Red Or Green Grapes lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Raw Red Or Green Grapes as well as Raw Potato Skin lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Or Green Grapes has 1.5 times more Carbohydrate than Potato Skin.
• While 1 lb of Raw Potato Skin contains 2.8 times more Fiber and 3.6 times more Protein than Raw Red Or Green Grapes.
• 1 pound of Red Or Green Grapes provide inadequate amounts of Protein
• Both Raw Red Or Green Grapes as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one pound.