Comparing Nutrients in 1 pound Potato Skin VS Canned Blackberry Juice

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Canned Blackberry Juice	3%	14%	83%

Macro Nutrients

	Potato Skin	Canned Blackberry Juice	Recommended Dietary Allowance
Energy	9.07% 263kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	32.6% 0.52g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	6.1% 1.04g	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	27.2% 35.4g	130g per day for Men 19-50 years
Sugars	NA	48% 35g	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	1.2% 0.45g	38g per day for Men 19-50 years
Protein	21% 11.7g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Canned Blackberry Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	4.54% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	6.3% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	12.6% 2.02mg	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	7.33% 0.095mg	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	11.3% 45.4μg	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	57% 51.3mg	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	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	57.5% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Canned Blackberry Juice	Recommended Dietary Allowance
Calcium	13.6% 136mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	57.5% 0.52mg	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	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	NA	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	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	18% 612mg	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	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	10.2% 378g	11% 412g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Canned Blackberry Juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Potato Skin versus 1 lb of Canned Blackberry Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Potato Skin vs Canned Blackberry Juice:

• 1 pound of Potato Skin has 2.1 times more Vitamin B2, 2.3 times more Vitamin B3, 11.4 times more Vitamin B6 and 1.7 times more Vitamin B9 than Canned Blackberry Juice.
• Both Potato Skin and Canned Blackberry Juice provide similar amounts of Vitamin C per one pound.
• 1 pound of Canned Blackberry Juice have insufficient amounts of Vitamin B2 and Vitamin B6
• Both Raw Potato Skin as well as Canned Blackberry Juice 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 Canned Blackberry Juice:

• 1 pound of Potato Skin has 2.5 times more Calcium, 3.7 times more Copper, 6.8 times more Iron, 3.2 times more Phosphorus and 3.1 times more Potassium than Canned Blackberry Juice.
• Both Potato Skin and Canned Blackberry Juice contain similar levels of Magnesium, Zinc and Water per one pound.
• 1 pound of Canned Blackberry Juice lack sufficient amounts of Calcium and Phosphorus
• Both Raw Potato Skin as well as Canned Blackberry Juice 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, 1.6 times more Carbohydrate, 25 times more Fiber and 8.6 times more Protein than Canned Blackberry Juice.
• While 1 lb of Canned Blackberry Juice contains 11.5 times more Omega 3 than Raw Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3
• 1 pound of Canned Blackberry Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Potato Skin as well as Canned Blackberry Juice provide inadequate amounts of Omega 6 in one pound.