Comparing Nutrients in 7 ounces Potato Skin VS Blackberries, canned, heavy syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%

Macro Nutrients

	Potato Skin	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	3.97% 115kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.62% 0.11g	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	35.3% 46g	130g per day for Men 19-50 years
Sugars	NA	54% 39g	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	13% 4.96g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	4.64% 2.6g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	3.56% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	5.5% 0.071mg	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	13.4% 53.6μg	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	6.17% 5.56mg	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22% 26.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	29.3% 0.26mg	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	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	60% 1.4mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	5.78% 196mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.03% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Blackberries, canned, heavy syrup, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Blackberries, canned, heavy syrup, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Blackberries, canned, heavy syrup, solids and liquids:

• 7 ounces of Potato Skin have 3.6 times more Vitamin B3, 2 times more Vitamin B5, 6.6 times more Vitamin B6 and 4.1 times more Vitamin C than Blackberries, canned, heavy syrup, solids and liquids.
• While 7 oz of Blackberries, canned, heavy syrup, solids and liquids contain 1.3 times more Vitamin B1 and 1.6 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Blackberries, canned, heavy syrup, solids and liquids provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3
• Both Raw Potato Skin as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Blackberries, canned, heavy syrup, solids and liquids:

• 7 ounces of Potato Skin have 1.4 times more Calcium, 3.2 times more Copper, 5 times more Iron, 1.4 times more Magnesium, 2.7 times more Phosphorus, 4.2 times more Potassium and 1.9 times more Zinc than Blackberries, canned, heavy syrup, solids and liquids.
• Both Potato Skin and Blackberries, canned, heavy syrup, solids and liquids contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Zinc
• Both Raw Potato Skin as well as Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 2 times more Protein than Blackberries, canned, heavy syrup, solids and liquids.
• While 7 oz of Blackberries, canned, heavy syrup, solids and liquids contain 1.6 times more Energy, 1.9 times more Carbohydrate and 1.4 times more Fiber than Raw Potato Skin.
• Both Raw Potato Skin as well as Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.