Comparing Nutrients in 1 pound Potato Skin VS Syrups, corn, high-fructose

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Syrups, corn, high-fructose	0%	0%	100%

Macro Nutrients

	Potato Skin	Syrups, corn, high-fructose	Recommended Dietary Allowance
Energy	9.07% 263kcal	44% 1275kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0% 0g	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	265% 345g	130g per day for Men 19-50 years
Sugars	NA	473% 343g	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	0% 0g	38g per day for Men 19-50 years
Protein	21% 11.7g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Syrups, corn, high-fructose	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	1% 0.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	0% 0mg	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	0% 0μg	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	0% 0mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Syrups, corn, high-fructose	Recommended Dietary Allowance
Calcium	13.6% 136mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	14.6% 0.13mg	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	1.7% 0.14mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	18.5% 0.43mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	5.77% 3.18μg	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	0.82% 0.091mg	11mg per day for Men 19-50 years
Water	10.2% 378g	2.94% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Syrups, corn, high-fructose per 1 lb

Compare the macro and micronutrient content in 1 lb of Potato Skin versus 1 lb of Syrups, corn, high-fructose to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Potato Skin vs Syrups, corn, high-fructose:

• 1 pound of Potato Skin has 2 times more Vitamin B2, more Vitamin B3, 27.5 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Syrups, corn, high-fructose.
• 1 pound of Syrups, corn, high-fructose have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Potato Skin as well as Syrups, corn, high-fructose 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 Syrups, corn, high-fructose:

• 1 pound of Potato Skin has more Calcium, 14.6 times more Copper, 108 times more Iron, more Magnesium, 6.4 times more Manganese, more Phosphorus, more Potassium, 17.5 times more Zinc and 3.5 times more Water than Syrups, corn, high-fructose.
• 1 pound of Syrups, corn, high-fructose lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Raw Potato Skin as well as Syrups, corn, high-fructose lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has more Fiber and more Protein than Syrups, corn, high-fructose.
• While 1 lb of Syrups, corn, high-fructose contains 4.8 times more Energy and 6.1 times more Carbohydrate than Raw Potato Skin.
• 1 pound of Syrups, corn, high-fructose provide inadequate amounts of Fiber and Protein
• Both Raw Potato Skin as well as Syrups, corn, high-fructose provide inadequate amounts of Omega 3 and Omega 6 in one pound.