Comparing Nutrients in 5 ounces Potato Skin VS Frozen Strawberries

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Frozen Strawberries	4%	3%	93%

Macro Nutrients

	Potato Skin	Frozen Strawberries	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.027% 0.009g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.26% 0.044g	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	9.96% 13g	130g per day for Men 19-50 years
Sugars	NA	8.9% 6.46g	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	4.24% 3.08g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	NA	% 0.52g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	1.1% 0.61g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Frozen Strawberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	3.06% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	3.05% 0.04mg	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	6.02% 24μg	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	65% 58.4mg	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	NA	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Frozen Strawberries	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	7.7% 0.069mg	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	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	18% 0.41mg	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	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	6.17% 210mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Frozen Strawberries per 5 oz

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

Lets compare vitamin content per 5 ounces of Potato Skin vs Frozen Strawberries:

• 5 ounces of Potato Skin have 2.2 times more Vitamin B3, 2.8 times more Vitamin B5 and 8.5 times more Vitamin B6 than Frozen Strawberries.
• While 5 oz of Frozen Strawberries contain 3.6 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Frozen Strawberries provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• Both Raw Potato Skin as well as Frozen Strawberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Potato Skin vs Frozen Strawberries:

• 5 ounces of Potato Skin have 1.9 times more Calcium, 8.6 times more Copper, 4.3 times more Iron, 2.1 times more Magnesium, 2.1 times more Manganese, 2.9 times more Phosphorus, 2.8 times more Potassium and 2.7 times more Zinc than Frozen Strawberries.
• Both Potato Skin and Frozen Strawberries contain similar levels of Water per five ounces.
• 5 ounces of Frozen Strawberries lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Raw Potato Skin as well as Frozen Strawberries lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Potato Skin have 1.7 times more Energy, 1.4 times more Carbohydrate and 6 times more Protein than Frozen Strawberries.
• Both Potato Skin and Frozen Strawberries offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Strawberries provide inadequate amounts of Energy and Protein
• Both Raw Potato Skin as well as Frozen Strawberries provide inadequate amounts of Omega 3 and Omega 6 in five ounces.