Comparing Nutrients in 7 ounces Shelf Stable Unsweetened Almond Milk VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Shelf Stable Unsweetened Almond Milk	10%	56%	34%
Potato Skin	17%	1%	82%

Macro Nutrients

	Shelf Stable Unsweetened Almond Milk	Potato Skin	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2% 2.6g	19% 24.7g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	13% 4.96g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Shelf Stable Unsweetened Almond Milk	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.53% 0.02mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.87% 0.14mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.4% 0.02mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	36.5% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.75% 2.02μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.5% 2μg	8.43% 33.7μg	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	0% 0mg	25% 22.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	13.6% 81.4IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	83.7% 12.6mg	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

	Shelf Stable Unsweetened Almond Milk	Potato Skin	Recommended Dietary Allowance
Calcium	36.5% 365mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	93% 0.84mg	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	6.95% 0.56mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	52% 1.2mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.55% 18mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	5.18% 192g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Shelf Stable Unsweetened Almond Milk VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Shelf Stable Unsweetened Almond Milk versus 7 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Shelf Stable Unsweetened Almond Milk vs Potato Skin:

• 7 ounces of Shelf Stable Unsweetened Almond Milk have more Vitamin D than Potato Skin.
• While 7 oz of Raw Potato Skin contain 3.8 times more Vitamin B2, 14.8 times more Vitamin B3, 30.2 times more Vitamin B5, more Vitamin B6, 17 times more Vitamin B9 and more Vitamin C than Shelf Stable Unsweetened Almond Milk.
• 7 ounces of Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• 7 ounces of Potato Skin have insufficient amounts of Vitamin D
• Both Shelf Stable Unsweetened Almond Milk as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Shelf Stable Unsweetened Almond Milk vs Potato Skin:

• 7 ounces of Shelf Stable Unsweetened Almond Milk have 6.1 times more Calcium and 7.2 times more Sodium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 21.2 times more Copper, 11.6 times more Iron, 3.8 times more Magnesium, 15.1 times more Manganese, 4.2 times more Phosphorus, 6.2 times more Potassium and 5.8 times more Zinc than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk and Potato Skin contain similar levels of Water per seven ounces.
• 7 ounces of Shelf Stable Unsweetened Almond Milk lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Shelf Stable Unsweetened Almond Milk as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Potato Skin contain 3.9 times more Energy, 9.5 times more Carbohydrate, 12.5 times more Fiber and 6.4 times more Protein than Shelf Stable Unsweetened Almond Milk.
• 7 ounces of Shelf Stable Unsweetened Almond Milk provide inadequate amounts of Energy, Carbohydrate, Fiber and Protein
• Both Shelf Stable Unsweetened Almond Milk as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.