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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Potato Skin	Shelf Stable Unsweetened Almond Milk	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% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	0.87% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	0.4% 0.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.75% 2.02μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.43% 33.7μg	0.5% 2μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	13.6% 81.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	83.7% 12.6mg	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	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	36.5% 365mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	4.4% 0.04mg	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	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	3.45% 0.079mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	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	3.9% 133mg	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	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.47% 165g	5.18% 192g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Potato Skin have 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.
• While 7 oz of Shelf Stable Unsweetened Almond Milk contain more Vitamin D than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin D
• 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
• Both Raw Potato Skin as well as Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B12 in seven ounces.

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

• 7 ounces of Potato Skin have 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.
• While 7 oz of Shelf Stable Unsweetened Almond Milk contain 6.1 times more Calcium and 7.2 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Shelf Stable Unsweetened Almond Milk 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 Raw Potato Skin as well as Shelf Stable Unsweetened Almond Milk lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 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 Raw Potato Skin as well as Shelf Stable Unsweetened Almond Milk provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.