Comparing Nutrients in 5 ounces Potato Skin VS Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	0%	0%	100%

Macro Nutrients

	Potato Skin	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0% 0g	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	4.9% 6.38g	130g per day for Men 19-50 years
Sugars	NA	8.8% 6.38g	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% 0g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.04% 45.4μg	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	7.48% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	9.16% 0.12mg	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	2.83% 11.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	14.8% 0.35μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18% 16mg	20% 18mg	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	18% 2.7mg	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	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	1.1% 0.01mg	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% 0mg	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	NA	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored per 5 oz

Compare the macro and micronutrient content in 5 oz of Potato Skin versus 5 oz of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Potato Skin vs Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored:

• 5 ounces of Potato Skin have more Vitamin B2, 1.2 times more Vitamin B3, 2.8 times more Vitamin B6 and 2.1 times more Vitamin B9 than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• While 5 oz of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored contain more Vitamin A and more Vitamin B12 than Raw Potato Skin.
• Both Potato Skin and Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B12
• 5 ounces of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored have insufficient amounts of Vitamin B2
• Both Raw Potato Skin as well as Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored have insufficient amounts of Vitamin B1 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Potato Skin vs Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored:

• 5 ounces of Potato Skin have 1.8 times more Calcium, 60.4 times more Copper, more Iron, 7.7 times more Magnesium, more Phosphorus and more Potassium than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• Both Potato Skin and Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored contain similar levels of Zinc and Water per five ounces.
• 5 ounces of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Potassium
• Both Raw Potato Skin as well as Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Potato Skin have 3.2 times more Energy, 2.8 times more Carbohydrate, more Fiber and more Protein than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• 5 ounces of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Potato Skin as well as Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored provide inadequate amounts of Omega 3 and Omega 6 in five ounces.