Comparing Nutrients in 1 pound Potato Skin VS Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	4%	5%	91%

Macro Nutrients

	Potato Skin	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Energy	9.07% 263kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.4% 0.068g	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	45.5% 59g	130g per day for Men 19-50 years
Sugars	NA	71.7% 52g	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	26.4% 19g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	% 18.4g	g per day for Men 19-50 years
Fiber	30% 11.3g	7.16% 2.72g	38g per day for Men 19-50 years
Protein	21% 11.7g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	9.44% 1.5mg	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	28% 0.36mg	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	19.3% 77μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	104% 2.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57.5% 51.7mg	31.2% 28mg	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	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	30.6% 36.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Calcium	13.6% 136mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	24.7% 0.22mg	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	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	268% 6.16mg	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	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	23.6% 803mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	10.2% 378g	10.5% 388g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS per 1 lb

Compare the macro and micronutrient content in 1 lb of Potato Skin versus 1 lb of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Potato Skin vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• 1 pound of Potato Skin has 3.1 times more Vitamin B3, 3 times more Vitamin B6 and 1.8 times more Vitamin C than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 1 lb of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contains more Vitamin A, 2.9 times more Vitamin B1, 2.1 times more Vitamin B2 and more Vitamin B12 than Raw Potato Skin.
• Both Potato Skin and Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B12
• Both Raw Potato Skin as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• 1 pound of Potato Skin has 1.7 times more Calcium, 8.6 times more Copper, 9.5 times more Iron, 1.5 times more Magnesium, 2.4 times more Phosphorus, 2.3 times more Potassium and 4.4 times more Zinc than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 1 lb of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contains 2.3 times more Manganese than Raw Potato Skin.
• Both Potato Skin and Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain similar levels of Water per one pound.
• 1 pound of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS lack sufficient amounts of Calcium and Zinc
• Both Raw Potato Skin as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 4.2 times more Fiber and 4.1 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• Both Potato Skin and Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Potato Skin as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS provide inadequate amounts of Omega 3 and Omega 6 in one pound.