Comparing Nutrients in 1 pound Potato Skin VS Raspberry Juice Concentrate

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Raspberry Juice Concentrate	5%	5%	90%

Macro Nutrients

	Potato Skin	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	9.07% 263kcal	34.6% 1002kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	6.27% 6.08g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	43.4% 56.4g	186% 241g	130g per day for Men 19-50 years
Sugars	NA	239% 173g	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	126% 91g	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	% 77.6g	g per day for Men 19-50 years
Sucrose	NA	% 4.67g	g per day for Men 19-50 years
Fiber	30% 11.3g	13% 5g	38g per day for Men 19-50 years
Protein	21% 11.7g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Raspberry Juice Concentrate	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	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	119% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	245% 12.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	87.2% 1.13mg	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	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57.5% 51.7mg	192% 173mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	13.6% 136mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	69.6% 0.63mg	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	65.8% 5.26mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	121% 508mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	921% 21mg	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	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	157% 5343mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	NA	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	53% 5.85mg	11mg per day for Men 19-50 years
Water	10.2% 378g	5.04% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Raspberry Juice Concentrate per 1 lb

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

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

• 1 pound of Potato Skin has 1.9 times more Vitamin B9 than Raspberry Juice Concentrate.
• While 1 lb of Raspberry Juice Concentrate contains 11.9 times more Vitamin B1, 8.9 times more Vitamin B2, 3.8 times more Vitamin B3, 8.9 times more Vitamin B5 and 3.3 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Raspberry Juice Concentrate provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Raspberry Juice Concentrate have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for Potato Skin vs Raspberry Juice Concentrate:

• 1 pound of Potato Skin has 3.1 times more Copper, 2.8 times more Iron and 2 times more Water than Raspberry Juice Concentrate.
• While 1 lb of Raspberry Juice Concentrate contains 3.2 times more Calcium, 4.9 times more Magnesium, 7.8 times more Manganese, 2.6 times more Phosphorus, 2.9 times more Potassium and 3.7 times more Zinc than Raw Potato Skin.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 2.3 times more Fiber than Raspberry Juice Concentrate.
• While 1 lb of Raspberry Juice Concentrate contains 3.8 times more Energy and 4.3 times more Carbohydrate than Raw Potato Skin.
• Both Potato Skin and Raspberry Juice Concentrate offer comparable quantities of Protein per one pound.
• Both Raw Potato Skin as well as Raspberry Juice Concentrate provide inadequate amounts of Omega 3 and Omega 6 in one pound.