Comparing Nutrients in 7 ounces Potato Skin VS Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY	6%	15%	79%

Macro Nutrients

	Potato Skin	Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY	Recommended Dietary Allowance
Energy	3.97% 115kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	NA	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	NA	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	11.5% 15g	130g per day for Men 19-50 years
Sugars	NA	21% 15.3g	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	8.84% 6.4g	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	% 6.1g	g per day for Men 19-50 years
Sucrose	NA	% 2.6g	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	1.9% 1.07g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	3.26% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	5.65% 0.073mg	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	7.44% 29.8μg	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	68.6% 61.7mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	7.06% 0.064mg	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	2% 0.16mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	1.64% 0.038mg	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	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY:

• 7 ounces of Potato Skin have 1.9 times more Vitamin B2, 3.9 times more Vitamin B3 and 6.5 times more Vitamin B6 than Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY.
• While 7 oz of Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY contain 3.1 times more Vitamin B1 and 2.7 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Potato Skin as well as Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY:

• 7 ounces of Potato Skin have 2 times more Calcium, 13.2 times more Copper, 40.5 times more Iron, 2.6 times more Magnesium, 31.7 times more Manganese, 2.2 times more Phosphorus, 2.9 times more Potassium and 7 times more Zinc than Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY.
• Both Potato Skin and Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY contain similar levels of Water per seven ounces.
• 7 ounces of Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY lack sufficient amounts of Calcium, Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.6 times more Energy, 1.7 times more Carbohydrate, 4.2 times more Fiber and 4.8 times more Protein than Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY.
• 7 ounces of Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY provide inadequate amounts of Energy, Fiber and Protein