Comparing Nutrients in 5 ounces Muscadine Grapes VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Muscadine Grapes	5%	7%	88%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Muscadine Grapes	Baked Potato Skin	Recommended Dietary Allowance
Energy	2.8% 80.8kcal	9.68% 281kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	NA	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	NA	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	NA	2.74% 2g	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	7.66% 5.56g	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	% 5.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.81g	NA	g per day for Men 19-50 years
Fiber	14.5% 5.53g	29.5% 11g	38g per day for Men 19-50 years
Protein	2.05% 1.15g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Muscadine Grapes	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.13mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24.3% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	67% 0.87mg	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	0.71% 2.83μg	7.8% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10.2% 9.2mg	21.3% 19mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muscadine Grapes	Baked Potato Skin	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	129% 1.16mg	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	4.6% 0.37mg	125% 9.98mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	38% 0.87mg	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	4.86% 34mg	20.5% 143mg	700mg per day for Men 19-50 years
Potassium	8.46% 288mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.23% 119g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Muscadine Grapes VS Baked Potato Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Muscadine Grapes versus 5 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Muscadine Grapes vs Baked Potato Skin:

• 5 ounces of Muscadine Grapes have 14.2 times more Vitamin B2 than Baked Potato Skin.
• While 5 oz of Baked Potato Skin contain 11 times more Vitamin B9 and 2.1 times more Vitamin C than Raw Muscadine Grapes.
• 5 ounces of Muscadine Grapes have insufficient amounts of Vitamin B9
• Both Raw Muscadine Grapes as well as Baked Potato Skin have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Muscadine Grapes vs Baked Potato Skin:

• 5 ounces of Muscadine Grapes have 3.2 times more Manganese and 1.8 times more Water than Baked Potato Skin.
• While 5 oz of Baked Potato Skin contain 6.9 times more Copper, 27.1 times more Iron, 3.1 times more Magnesium, 4.2 times more Phosphorus, 2.8 times more Potassium and 4.5 times more Zinc than Raw Muscadine Grapes.
• Both Muscadine Grapes and Baked Potato Skin contain similar levels of Calcium per five ounces.
• 5 ounces of Muscadine Grapes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Baked Potato Skin contain 3.5 times more Energy, 3.3 times more Carbohydrate, 2 times more Fiber and 5.3 times more Protein than Raw Muscadine Grapes.
• 5 ounces of Muscadine Grapes provide inadequate amounts of Energy and Protein