Comparing Nutrients in 5 ounces Potato Skin VS Canned Vegetable Juice Cocktail

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Canned Vegetable Juice Cocktail	17%	13%	70%

Macro Nutrients

	Potato Skin	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.39% 0.12g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.53% 0.091g	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	4.2% 5.5g	130g per day for Men 19-50 years
Sugars	NA	5.55% 4.03g	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	2.74% 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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.099g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	1.87% 0.71g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.5% 49.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	6.4% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	7.74% 0.1mg	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	7.44% 29.8μg	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	85.5% 77mg	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	9.64% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.2% 8.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	10.7% 0.096mg	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	4.96% 0.4mg	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	4.93% 0.11mg	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	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Canned Vegetable Juice Cocktail per 5 oz

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

Lets compare vitamin content per 5 ounces of Potato Skin vs Canned Vegetable Juice Cocktail:

• 5 ounces of Potato Skin have 1.4 times more Vitamin B3, 1.2 times more Vitamin B5 and 3.4 times more Vitamin B6 than Canned Vegetable Juice Cocktail.
• While 5 oz of Canned Vegetable Juice Cocktail contain more Vitamin A, 2.4 times more Vitamin B1 and 4.8 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Canned Vegetable Juice Cocktail provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Potato Skin as well as Canned Vegetable Juice Cocktail have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Potato Skin vs Canned Vegetable Juice Cocktail:

• 5 ounces of Potato Skin have 2.1 times more Calcium, 6.2 times more Copper, 11.6 times more Iron, 2.1 times more Magnesium, 7.5 times more Manganese, 2 times more Phosphorus, 2.2 times more Potassium and 2.9 times more Zinc than Canned Vegetable Juice Cocktail.
• While 5 oz of Canned Vegetable Juice Cocktail contain 16.9 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Canned Vegetable Juice Cocktail contain similar levels of Water per five ounces.
• 5 ounces of Canned Vegetable Juice Cocktail lack sufficient amounts of Calcium and Zinc
• Both Raw Potato Skin as well as Canned Vegetable Juice Cocktail lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Potato Skin have 2.6 times more Energy, 3.2 times more Carbohydrate, 5 times more Fiber and 2.8 times more Protein than Canned Vegetable Juice Cocktail.
• 5 ounces of Canned Vegetable Juice Cocktail provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Potato Skin as well as Canned Vegetable Juice Cocktail provide inadequate amounts of Omega 3 and Omega 6 in five ounces.