Comparing Nutrients in 1 pound Potato Skin VS Lemonade, frozen concentrate, white

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Lemonade, frozen concentrate, white	0%	3%	97%

Macro Nutrients

	Potato Skin	Lemonade, frozen concentrate, white	Recommended Dietary Allowance
Energy	9.07% 263kcal	30.7% 889kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	4.8% 0.077g	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	174% 226g	130g per day for Men 19-50 years
Sugars	NA	278% 202g	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	113% 81.6g	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	% 74g	g per day for Men 19-50 years
Sucrose	NA	% 44g	g per day for Men 19-50 years
Fiber	30% 11.3g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	21% 11.7g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Lemonade, frozen concentrate, white	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	7.56% 0.091mg	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	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	6.98% 0.091mg	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	7.94% 31.8μg	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	66% 59.4mg	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	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Lemonade, frozen concentrate, white	Recommended Dietary Allowance
Calcium	13.6% 136mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	6.55% 0.059mg	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	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	2.56% 0.059mg	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	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	9.6% 327mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	10.2% 378g	6% 223g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Lemonade, frozen concentrate, white per 1 lb

Compare the macro and micronutrient content in 1 lb of Potato Skin versus 1 lb of Lemonade, frozen concentrate, white to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Potato Skin vs Lemonade, frozen concentrate, white:

• 1 pound of Potato Skin has more Vitamin B2, 9.4 times more Vitamin B3, 2.6 times more Vitamin B5, 12 times more Vitamin B6 and 2.4 times more Vitamin B9 than Lemonade, frozen concentrate, white.
• Both Potato Skin and Lemonade, frozen concentrate, white provide similar amounts of Vitamin C per one pound.
• 1 pound of Lemonade, frozen concentrate, white have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Raw Potato Skin as well as Lemonade, frozen concentrate, white 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 Lemonade, frozen concentrate, white:

• 1 pound of Potato Skin has 4.3 times more Calcium, 32.5 times more Copper, 36 times more Iron, 3.3 times more Magnesium, 46.3 times more Manganese, 5.4 times more Phosphorus, 5.7 times more Potassium, 8.8 times more Zinc and 1.7 times more Water than Lemonade, frozen concentrate, white.
• 1 pound of Lemonade, frozen concentrate, white lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Raw Potato Skin as well as Lemonade, frozen concentrate, white lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 8.3 times more Fiber and 11.7 times more Protein than Lemonade, frozen concentrate, white.
• While 1 lb of Lemonade, frozen concentrate, white contains 3.4 times more Energy and 4 times more Carbohydrate than Raw Potato Skin.
• 1 pound of Lemonade, frozen concentrate, white provide inadequate amounts of Fiber and Protein
• Both Raw Potato Skin as well as Lemonade, frozen concentrate, white provide inadequate amounts of Omega 3 and Omega 6 in one pound.