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

Macros Ratio

	Protein	Fat	Carbs
Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	0%	0%	100%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Boiled Potato Skin	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	3.8% 111kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.9% 6.38g	18.8% 24.4g	130g per day for Men 19-50 years
Sugars	8.8% 6.38g	NA	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	0% 0g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	0% 0g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Boiled Potato Skin	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	3.93% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.48% 1.2mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	26% 0.34mg	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	2.83% 11.3μg	3.54% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	14.8% 0.35μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	8.2% 7.37mg	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	18% 2.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	2.4% 24mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	1.1% 0.01mg	138% 1.24mg	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	0% 0mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	NA	82.5% 1.9mg	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	0% 0mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3% 110g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored have more Vitamin A, more Vitamin B12 and 2.4 times more Vitamin C than Boiled Potato Skin.
• While 5 oz of Boiled Potato Skin no Salt contain more Vitamin B1, more Vitamin B2, 1.4 times more Vitamin B3 and 2.8 times more Vitamin B6 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 have insufficient amounts of Vitamin B1 and Vitamin B2
• 5 ounces of Boiled Potato Skin have insufficient amounts of Vitamin A and Vitamin B12
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin D in five ounces.

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

• 5 ounces of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored have 1.2 times more Water than Boiled Potato Skin.
• While 5 oz of Boiled Potato Skin no Salt contain 2.6 times more Calcium, 125.4 times more Copper, more Iron, 10 times more Magnesium, more Phosphorus, more Potassium and 1.4 times more Zinc 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 lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Potassium
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored as well as Boiled Potato Skin no Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Potato Skin no Salt contain 4.3 times more Energy, 3.8 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 Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored as well as Boiled Potato Skin no Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.