Comparing Nutrients in 5 ounces Baked Potato Skin VS White Cranberry Peach OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
White Cranberry Peach OCEAN SPRAY	1%	0%	99%

Macro Nutrients

	Baked Potato Skin	White Cranberry Peach OCEAN SPRAY	Recommended Dietary Allowance
Energy	9.68% 281kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.015% 0.014g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.009% 0.003g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.2% 65.3g	13% 17g	130g per day for Men 19-50 years
Sugars	2.74% 2g	22% 16g	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	7.43% 5.4g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 5.4g	g per day for Men 19-50 years
Fiber	29.5% 11g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	11% 6.1g	0.33% 0.18g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	White Cranberry Peach OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	0.23% 0.037mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	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	7.8% 31μg	1.4% 5.67μg	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	21.3% 19mg	42.7% 38.4mg	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	0.38% 0.057mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	White Cranberry Peach OCEAN SPRAY	Recommended Dietary Allowance
Calcium	4.8% 48mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	1.4% 0.013mg	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	125% 9.98mg	0.89% 0.071mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	1.3% 0.03mg	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	20.5% 143mg	0.61% 4.25mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	0.92% 31mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	1.8% 67g	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS White Cranberry Peach OCEAN SPRAY per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Skin versus 5 oz of White Cranberry Peach OCEAN SPRAY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Skin vs White Cranberry Peach OCEAN SPRAY:

• 5 ounces of Baked Potato Skin have more Vitamin B1, more Vitamin B2, 117.9 times more Vitamin B3, more Vitamin B6 and 5.5 times more Vitamin B9 than White Cranberry Peach OCEAN SPRAY.
• While 5 oz of White Cranberry Peach OCEAN SPRAY contain 2 times more Vitamin C than Baked Potato Skin.
• 5 ounces of White Cranberry Peach OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Baked Potato Skin as well as White Cranberry Peach OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Baked Potato Skin vs White Cranberry Peach OCEAN SPRAY:

• 5 ounces of Baked Potato Skin have 11.3 times more Calcium, 90.8 times more Copper, 140.8 times more Iron, 21.5 times more Magnesium, 29.3 times more Manganese, 33.7 times more Phosphorus, 26 times more Potassium and 16.3 times more Zinc than White Cranberry Peach OCEAN SPRAY.
• While 5 oz of White Cranberry Peach OCEAN SPRAY contain 1.9 times more Water than Baked Potato Skin.
• 5 ounces of White Cranberry Peach OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Baked Potato Skin as well as White Cranberry Peach OCEAN SPRAY lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Skin have 4.4 times more Energy, 3.9 times more Carbohydrate, 13.2 times more Fiber and 33 times more Protein than White Cranberry Peach OCEAN SPRAY.
• While 5 oz of White Cranberry Peach OCEAN SPRAY contain 8.1 times more Sugars than Baked Potato Skin.
• 5 ounces of White Cranberry Peach OCEAN SPRAY provide inadequate amounts of Energy, Fiber and Protein