Comparing Nutrients in 1 pound Potato Skin VS Canned Vegetable Juice Cocktail

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Canned Vegetable Juice Cocktail	17%	13%	70%

Macro Nutrients

	Potato Skin	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Energy	9.07% 263kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	1.7% 0.29g	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	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	NA	17.8% 13g	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	8.76% 6.35g	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	% 6.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	30% 11.3g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	21% 11.7g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Vitamin A	0% 0μg	17.6% 159μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	20.5% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	24.8% 0.32mg	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	24% 95μg	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	274% 246mg	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	31% 4.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Calcium	13.6% 136mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	34.3% 0.31mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	15.8% 0.36mg	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	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	24.7% 839mg	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	51% 767mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	10.2% 378g	11.5% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Canned Vegetable Juice Cocktail per 1 lb

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

Lets compare vitamin content per 1 pound of Potato Skin vs Canned Vegetable Juice Cocktail:

• 1 pound of Potato Skin has 1.4 times more Vitamin B3, 1.2 times more Vitamin B5 and 3.4 times more Vitamin B6 than Canned Vegetable Juice Cocktail.
• While 1 lb of Canned Vegetable Juice Cocktail contains more Vitamin A, 2.4 times more Vitamin B1 and 4.8 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Canned Vegetable Juice Cocktail provide similar amounts of Vitamin B2 and Vitamin B9 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Potato Skin as well as Canned Vegetable Juice Cocktail have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Canned Vegetable Juice Cocktail:

• 1 pound of Potato Skin has 2.1 times more Calcium, 6.2 times more Copper, 11.6 times more Iron, 2.1 times more Magnesium, 7.5 times more Manganese, 2 times more Phosphorus, 2.2 times more Potassium and 2.9 times more Zinc than Canned Vegetable Juice Cocktail.
• While 1 lb of Canned Vegetable Juice Cocktail contains 16.9 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Canned Vegetable Juice Cocktail contain similar levels of Water per one pound.
• 1 pound of Canned Vegetable Juice Cocktail lack sufficient amounts of Calcium and Zinc
• Both Raw Potato Skin as well as Canned Vegetable Juice Cocktail lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 2.6 times more Energy, 3.2 times more Carbohydrate, 5 times more Fiber and 2.8 times more Protein than Canned Vegetable Juice Cocktail.
• 1 pound of Canned Vegetable Juice Cocktail provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Potato Skin as well as Canned Vegetable Juice Cocktail provide inadequate amounts of Omega 3 and Omega 6 in one pound.