Comparing Nutrients in 1 pound Potato Skin VS Vanilla Flavor Sweetened Almond Milk

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Vanilla Flavor Sweetened Almond Milk	4%	25%	71%

Macro Nutrients

	Potato Skin	Vanilla Flavor Sweetened Almond Milk	Recommended Dietary Allowance
Energy	9.07% 263kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	4.86% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	5.55% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.4% 56.4g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	39% 28.3g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30% 11.3g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	21% 11.7g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Vanilla Flavor Sweetened Almond Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	31.8% 286μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	61.8% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	2.13% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	0.82% 0.041mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	1.05% 0.014mg	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	19.3% 77μg	1.13% 4.54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	236% 5.67μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57.5% 51.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	31.8% 191IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	85% 12.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Vanilla Flavor Sweetened Almond Milk	Recommended Dietary Allowance
Calcium	13.6% 136mg	85.3% 853mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	8.57% 0.077mg	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	184% 14.7mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	6.5% 0.15mg	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	24.6% 172mg	5.2% 36.3mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	6.67% 227mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	19% 286mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	10.2% 378g	11.3% 416g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Vanilla Flavor Sweetened Almond Milk per 1 lb

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

Lets compare vitamin content per 1 pound of Potato Skin vs Vanilla Flavor Sweetened Almond Milk:

• 1 pound of Potato Skin has 13.8 times more Vitamin B3, 33.6 times more Vitamin B5, 79.7 times more Vitamin B6, 17 times more Vitamin B9 and more Vitamin C than Vanilla Flavor Sweetened Almond Milk.
• While 1 lb of Ready-to-drink Vanilla Flavor Sweetened Almond Milk contains more Vitamin A, 4.7 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Potato Skin.
• 1 pound of Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 1 pound of Vanilla Flavor Sweetened Almond Milk have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Potato Skin as well as Ready-to-drink Vanilla Flavor Sweetened Almond Milk have insufficient amounts of Vitamin B1 in one pound.

Comparing minerals per 1 pound for Potato Skin vs Vanilla Flavor Sweetened Almond Milk:

• 1 pound of Potato Skin has 24.9 times more Copper, 10.8 times more Iron, 3.3 times more Magnesium, 18.2 times more Manganese, 4.8 times more Phosphorus and 8.3 times more Potassium than Vanilla Flavor Sweetened Almond Milk.
• While 1 lb of Ready-to-drink Vanilla Flavor Sweetened Almond Milk contains 6.3 times more Calcium, 6.3 times more Sodium and 1.8 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Vanilla Flavor Sweetened Almond Milk contain similar levels of Water per one pound.
• 1 pound of Vanilla Flavor Sweetened Almond Milk lack sufficient amounts of Copper, Magnesium, Manganese, Phosphorus and Potassium
• Both Raw Potato Skin as well as Ready-to-drink Vanilla Flavor Sweetened Almond Milk lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 1.5 times more Energy, 1.9 times more Carbohydrate, 6.3 times more Fiber and 6.1 times more Protein than Vanilla Flavor Sweetened Almond Milk.
• 1 pound of Vanilla Flavor Sweetened Almond Milk provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Potato Skin as well as Ready-to-drink Vanilla Flavor Sweetened Almond Milk provide inadequate amounts of Omega 3 and Omega 6 in one pound.