Comparing Nutrients in 5 ounces Potato Skin VS As Served In Restaurant Horchata

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
As Served In Restaurant Horchata	4%	12%	84%

Macro Nutrients

	Potato Skin	As Served In Restaurant Horchata	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	2.64% 76.5kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	NA	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	NA	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	12.6% 16.3g	130g per day for Men 19-50 years
Sugars	NA	18.3% 13.3g	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	3.03% 2.2g	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	% 2.32g	g per day for Men 19-50 years
Sucrose	NA	% 8.75g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	0% 0g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	1.2% 0.68g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	As Served In Restaurant Horchata	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	0.42% 0.067mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	1.85% 0.024mg	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	6.02% 24μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18% 16mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.27% 0.34mg	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	As Served In Restaurant Horchata	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	0.31% 0.003mg	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	57.4% 4.6mg	0.18% 0.014mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	0.62% 0.014mg	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	7.7% 54mg	3.04% 21.3mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	1.4% 48mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.34% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS As Served In Restaurant Horchata per 5 oz

Compare the macro and micronutrient content in 5 oz of Potato Skin versus 5 oz of As Served In Restaurant Horchata to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Potato Skin vs As Served In Restaurant Horchata:

• 5 ounces of Potato Skin have more Vitamin B2, 22 times more Vitamin B3, more Vitamin B5 and 14.1 times more Vitamin B6 than As Served In Restaurant Horchata.
• 5 ounces of As Served In Restaurant Horchata have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6
• Both Raw Potato Skin as well as As Served In Restaurant Horchata have insufficient amounts of Vitamin B1 in five ounces.

Comparing minerals per 5 ounces for Potato Skin vs As Served In Restaurant Horchata:

• 5 ounces of Potato Skin have 1.7 times more Calcium, 211.5 times more Copper, 324 times more Iron, 7.7 times more Magnesium, 60.2 times more Manganese, 2.5 times more Phosphorus, 12.1 times more Potassium and 5.8 times more Zinc than As Served In Restaurant Horchata.
• Both Potato Skin and As Served In Restaurant Horchata contain similar levels of Water per five ounces.
• 5 ounces of As Served In Restaurant Horchata lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Potassium and Zinc
• Both Raw Potato Skin as well as As Served In Restaurant Horchata lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Potato Skin have more Fiber and 5.4 times more Protein than As Served In Restaurant Horchata.
• Both Potato Skin and As Served In Restaurant Horchata offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of As Served In Restaurant Horchata provide inadequate amounts of Energy, Fiber and Protein