Comparing Nutrients in 5 ounces Potato Skin VS Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	0%	3%	97%

Macro Nutrients

	Potato Skin	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.097% 0.031g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.43% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	NA	23.3% 17g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	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	0.076% 0.043g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	0.2% 0.01mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	6.02% 24μg	3.2% 12.8μg	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	18% 16mg	109% 98mg	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	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

	Potato Skin	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	2.83% 0.026mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.8% 72μg	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	1.4% 0.11mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	0.34% 1.4mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	0.49% 0.011mg	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	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	5.17% 176mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	0.26% 0.028mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water per 5 oz

Compare the macro and micronutrient content in 5 oz of Potato Skin versus 5 oz of Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Potato Skin vs Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water:

• 5 ounces of Potato Skin have more Vitamin B3, 43.1 times more Vitamin B5, more Vitamin B6 and 1.9 times more Vitamin B9 than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water.
• While 5 oz of Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water contain 5.7 times more Vitamin B1 and 6.1 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 5 ounces of Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B6
• Both Raw Potato Skin as well as Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Potato Skin vs Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water:

• 5 ounces of Potato Skin have 23.5 times more Copper, 40.5 times more Iron, 23 times more Magnesium, 75.3 times more Manganese, 1.7 times more Phosphorus, 3.3 times more Potassium and 17.5 times more Zinc than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water.
• While 5 oz of Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water contain 1.3 times more Calcium than Raw Potato Skin.
• Both Potato Skin and Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water contain similar levels of Water per five ounces.
• 5 ounces of Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water lack sufficient amounts of Copper, Iron, Magnesium, Manganese and Zinc
• Both Raw Potato Skin as well as Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Potato Skin have more Fiber and 85.7 times more Protein than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water.
• Both Potato Skin and Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Potato Skin as well as Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water provide inadequate amounts of Omega 3 and Omega 6 in five ounces.