Comparing Nutrients in 5 ounces Muscadine Grapes VS Boiled Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Muscadine Grapes	5%	7%	88%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Muscadine Grapes	Boiled Potato Skin	Recommended Dietary Allowance
Energy	2.8% 80.8kcal	3.8% 111kcal	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	18.8% 24.4g	130g per day for Men 19-50 years
Sugars	NA	NA	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	12.3% 4.68g	38g per day for Men 19-50 years
Protein	2.05% 1.15g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	Muscadine Grapes	Boiled Potato Skin	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.13mg	3.93% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	26% 0.34mg	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	3.54% 14μg	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	8.2% 7.37mg	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	NA	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

	Muscadine Grapes	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	138% 1.24mg	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	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	82.5% 1.9mg	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	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	8.46% 288mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	NA	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	3.23% 119g	3% 110g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Muscadine Grapes have 41.7 times more Vitamin B2 and 1.3 times more Vitamin C than Boiled Potato Skin.
• While 5 oz of Boiled Potato Skin no Salt contain 5 times more Vitamin B9 than Raw Muscadine Grapes.
• 5 ounces of Muscadine Grapes have insufficient amounts of Vitamin B9
• Both Raw Muscadine Grapes as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin A in five ounces.

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

• 5 ounces of Muscadine Grapes have 1.5 times more Manganese than Boiled Potato Skin.
• While 5 oz of Boiled Potato Skin no Salt contain 7.4 times more Copper, 23.3 times more Iron, 2.1 times more Magnesium, 2.3 times more Phosphorus, 2 times more Potassium and 4 times more Zinc than Raw Muscadine Grapes.
• Both Muscadine Grapes and Boiled Potato Skin contain similar levels of Calcium and Water per five ounces.
• 5 ounces of Muscadine Grapes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Potato Skin no Salt contain 1.4 times more Energy and 3.5 times more Protein than Raw Muscadine Grapes.
• Both Muscadine Grapes and Boiled Potato Skin offer comparable quantities of Carbohydrate and Fiber per five ounces.
• 5 ounces of Muscadine Grapes provide inadequate amounts of Energy and Protein