Comparing Nutrients in 1 pound Potato Skin VS Blackberries, canned, heavy syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%

Macro Nutrients

	Potato Skin	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	9.07% 263kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	1.4% 0.24g	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	80.6% 105g	130g per day for Men 19-50 years
Sugars	NA	123% 89.4g	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	40.6% 15.4g	38g per day for Men 19-50 years
Protein	21% 11.7g	10.6% 5.94g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	8.14% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	12.6% 0.16mg	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	30.6% 122μg	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	14% 12.7mg	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	NA	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	50.3% 60.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	13.6% 136mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	67% 0.6mg	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	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	137% 3.16mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	13.2% 449mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	10.2% 378g	9.2% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Blackberries, canned, heavy syrup, solids and liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Potato Skin versus 1 lb of Blackberries, canned, heavy syrup, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Potato Skin vs Blackberries, canned, heavy syrup, solids and liquids:

• 1 pound of Potato Skin has 3.6 times more Vitamin B3, 2 times more Vitamin B5, 6.6 times more Vitamin B6 and 4.1 times more Vitamin C than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 lb of Blackberries, canned, heavy syrup, solids and liquids contains 1.3 times more Vitamin B1 and 1.6 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Blackberries, canned, heavy syrup, solids and liquids provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• 1 pound of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3
• Both Raw Potato Skin as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Blackberries, canned, heavy syrup, solids and liquids:

• 1 pound of Potato Skin has 1.4 times more Calcium, 3.2 times more Copper, 5 times more Iron, 1.4 times more Magnesium, 2.7 times more Phosphorus, 4.2 times more Potassium and 1.9 times more Zinc than Blackberries, canned, heavy syrup, solids and liquids.
• Both Potato Skin and Blackberries, canned, heavy syrup, solids and liquids contain similar levels of Manganese and Water per one pound.
• 1 pound of Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Zinc
• Both Raw Potato Skin as well as Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 2 times more Protein than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 lb of Blackberries, canned, heavy syrup, solids and liquids contains 1.6 times more Energy, 1.9 times more Carbohydrate and 1.4 times more Fiber than Raw Potato Skin.
• Both Raw Potato Skin as well as Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 3 and Omega 6 in one pound.