Comparing Nutrients in 1 pound Potato Skin VS Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	11%	0%	89%

Macro Nutrients

	Potato Skin	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Recommended Dietary Allowance
Energy	9.07% 263kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.014% 0.005g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	NA	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	20% 26g	130g per day for Men 19-50 years
Sugars	NA	31.4% 22.8g	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	18% 13g	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	% 7.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.91g	g per day for Men 19-50 years
Fiber	30% 11.3g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	21% 11.7g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	0.74% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	0% 0mg	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	NA	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	57.5% 51.7mg	166% 149mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Recommended Dietary Allowance
Calcium	13.6% 136mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	4.54% 0.041mg	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	2.27% 0.18mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	3.24% 13.6mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	6.1% 0.14mg	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	2.6% 18mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	6.27% 213mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	0.82% 0.091mg	11mg per day for Men 19-50 years
Water	10.2% 378g	11.5% 425g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY per 1 lb

Compare the macro and micronutrient content in 1 lb of Potato Skin versus 1 lb of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Potato Skin vs Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY:

• 1 pound of Potato Skin has more Vitamin B2, 39.7 times more Vitamin B3 and more Vitamin B6 than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• While 1 lb of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY contains 2.9 times more Vitamin C than Raw Potato Skin.
• 1 pound of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B6
• Both Raw Potato Skin as well as Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY:

• 1 pound of Potato Skin has 7.5 times more Calcium, 47 times more Copper, 81 times more Iron, 7.7 times more Magnesium, 19.4 times more Manganese, 9.5 times more Phosphorus, 8.8 times more Potassium and 17.5 times more Zinc than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• Both Potato Skin and Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY contain similar levels of Water per one pound.
• 1 pound of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Raw Potato Skin as well as Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 2.2 times more Energy, 2.2 times more Carbohydrate, 3.6 times more Fiber and 3.5 times more Protein than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• 1 pound of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY provide inadequate amounts of Energy, Fiber and Protein