Comparing Nutrients in 1 pound Potato Skin VS Cranberry Juice

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cranberry Juice	3%	2%	95%

Macro Nutrients

	Potato Skin	Cranberry Juice	Recommended Dietary Allowance
Energy	9.07% 263kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	1.12% 0.19g	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	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	NA	75.7% 55g	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	4.47% 3.24g	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	% 12.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	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	3.16% 1.77g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cranberry Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	3.4% 0.041mg	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	2.58% 0.41mg	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	18% 0.24mg	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	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57.5% 51.7mg	47% 42mg	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	36.3% 5.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19.3% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cranberry Juice	Recommended Dietary Allowance
Calcium	13.6% 136mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	27.7% 0.25mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	41.6% 0.96mg	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	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	10.3% 349mg	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	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	10.2% 378g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cranberry Juice per 1 lb

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

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

• 1 pound of Potato Skin has 2.1 times more Vitamin B2, 11.4 times more Vitamin B3, 4.6 times more Vitamin B6, 17 times more Vitamin B9 and 1.2 times more Vitamin C than Cranberry Juice.
• 1 pound of Cranberry Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Raw Potato Skin as well as Unsweetened Cranberry 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 Cranberry Juice:

• 1 pound of Potato Skin has 3.8 times more Calcium, 7.7 times more Copper, 13 times more Iron, 3.8 times more Magnesium, 2.9 times more Manganese, 2.9 times more Phosphorus, 5.4 times more Potassium and 3.5 times more Zinc than Cranberry Juice.
• Both Potato Skin and Cranberry Juice contain similar levels of Water per one pound.
• 1 pound of Cranberry Juice lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Raw Potato Skin as well as Unsweetened Cranberry Juice lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 1.3 times more Energy, 25 times more Fiber and 6.6 times more Protein than Cranberry Juice.
• Both Potato Skin and Cranberry Juice offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Cranberry Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Potato Skin as well as Unsweetened Cranberry Juice provide inadequate amounts of Omega 3 and Omega 6 in one pound.