Comparing Nutrients in 7 ounces Potato Skin VS Apple Juice with Vitamin C, Ca and K

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Apple Juice with Vitamin C, Ca and K	1%	3%	96%

Macro Nutrients

	Potato Skin	Apple Juice with Vitamin C, Ca and K	Recommended Dietary Allowance
Energy	3.97% 115kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	17.5% 23g	130g per day for Men 19-50 years
Sugars	NA	26% 18.8g	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	15.6% 11.3g	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	% 5.1g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	13% 4.96g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	0.43% 0.24g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Apple Juice with Vitamin C, Ca and K	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	0.66% 0.008mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	0.83% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	1.94% 0.097mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	2.75% 0.036mg	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	8.43% 33.7μg	0% 0μg	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	25% 22.6mg	67% 60mg	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	0.13% 0.02mg	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	Apple Juice with Vitamin C, Ca and K	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	2.2% 0.02mg	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	80.4% 6.43mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	3% 0.069mg	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	10.8% 75.4mg	2.55% 18mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Apple Juice with Vitamin C, Ca and K per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Apple Juice with Vitamin C, Ca and K to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Apple Juice with Vitamin C, Ca and K:

• 7 ounces of Potato Skin have 2.5 times more Vitamin B2, 15.4 times more Vitamin B3, 6.2 times more Vitamin B5, 13.3 times more Vitamin B6 and more Vitamin B9 than Apple Juice with Vitamin C, Ca and K.
• While 7 oz of Bottled Apple Juice with Vitamin C, Calcium and Potassium contain 2.7 times more Vitamin C than Raw Potato Skin.
• 7 ounces of Apple Juice with Vitamin C, Ca and K have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Potato Skin as well as Bottled Apple Juice with Vitamin C, Calcium and Potassium have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Apple Juice with Vitamin C, Ca and K:

• 7 ounces of Potato Skin have 42.3 times more Copper, 24.9 times more Iron, 4.6 times more Magnesium, 17.2 times more Manganese, 4.2 times more Phosphorus, 2.2 times more Potassium and 8.8 times more Zinc than Apple Juice with Vitamin C, Ca and K.
• While 7 oz of Bottled Apple Juice with Vitamin C, Calcium and Potassium contain 2.3 times more Calcium than Raw Potato Skin.
• Both Potato Skin and Apple Juice with Vitamin C, Ca and K contain similar levels of Water per seven ounces.
• 7 ounces of Apple Juice with Vitamin C, Ca and K lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Raw Potato Skin as well as Bottled Apple Juice with Vitamin C, Calcium and Potassium lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.2 times more Energy, 8.3 times more Fiber and 21.4 times more Protein than Apple Juice with Vitamin C, Ca and K.
• Both Potato Skin and Apple Juice with Vitamin C, Ca and K offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Apple Juice with Vitamin C, Ca and K provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Potato Skin as well as Bottled Apple Juice with Vitamin C, Calcium and Potassium provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.