Comparing Nutrients in 7 ounces Potato Skin VS Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	4%	5%	91%

Macro Nutrients

	Potato Skin	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Energy	3.97% 115kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.68% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.18% 0.03g	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	20% 26g	130g per day for Men 19-50 years
Sugars	NA	31.4% 22.7g	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	11.6% 8.37g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 8.06g	g per day for Men 19-50 years
Fiber	13% 4.96g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.63% 41.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	4.13% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	12.2% 0.16mg	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	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	45.5% 1.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25% 22.6mg	13.7% 12.3mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	11% 0.097mg	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	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	117% 2.7mg	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	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• 7 ounces of Potato Skin have 3.1 times more Vitamin B3, 3 times more Vitamin B6 and 1.8 times more Vitamin C than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 7 oz of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain more Vitamin A, 2.9 times more Vitamin B1, 2.1 times more Vitamin B2 and more Vitamin B12 than Raw Potato Skin.
• Both Potato Skin and Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B12
• Both Raw Potato Skin as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• 7 ounces of Potato Skin have 1.7 times more Calcium, 8.6 times more Copper, 9.5 times more Iron, 1.5 times more Magnesium, 2.4 times more Phosphorus, 2.3 times more Potassium and 4.4 times more Zinc than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 7 oz of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 2.3 times more Manganese than Raw Potato Skin.
• Both Potato Skin and Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain similar levels of Water per seven ounces.
• 7 ounces of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS lack sufficient amounts of Calcium and Zinc
• Both Raw Potato Skin as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 4.2 times more Fiber and 4.1 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• Both Potato Skin and Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Potato Skin as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.