Comparing Nutrients in 7 ounces Potato Skin VS Canned Guava Nectar with Vitamin C

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Canned Guava Nectar with Vitamin C	1%	1%	98%

Macro Nutrients

	Potato Skin	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Energy	3.97% 115kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.12% 0.04g	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	25% 32.2g	130g per day for Men 19-50 years
Sugars	NA	35.4% 25.7g	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	15.8% 11.4g	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	% 11.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	13% 4.96g	5.22% 2g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	0.32% 0.18g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	0.5% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	0.46% 0.006mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	2.1% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	3.18% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	1.53% 0.02mg	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	1.5% 5.95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25% 22.6mg	46.5% 42mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	3.75% 0.034mg	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	9.43% 0.75mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	5% 0.12mg	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	0.57% 3.97mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	2.28% 77.4mg	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	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.48% 166g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Canned Guava Nectar with Vitamin C per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Canned Guava Nectar with Vitamin C to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Canned Guava Nectar with Vitamin C:

• 7 ounces of Potato Skin have 12.7 times more Vitamin B2, 6.1 times more Vitamin B3, 3.8 times more Vitamin B5, 23.9 times more Vitamin B6 and 5.7 times more Vitamin B9 than Canned Guava Nectar with Vitamin C.
• While 7 oz of Canned Guava Nectar with Vitamin C contain 1.9 times more Vitamin C than Raw Potato Skin.
• 7 ounces of Canned Guava Nectar with Vitamin C have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Potato Skin as well as Canned Guava Nectar with Vitamin C have insufficient amounts of Vitamin B1 in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Canned Guava Nectar with Vitamin C:

• 7 ounces of Potato Skin have 3.8 times more Calcium, 24.9 times more Copper, 8.5 times more Iron, 11.5 times more Magnesium, 10.4 times more Manganese, 19 times more Phosphorus, 10.6 times more Potassium and 11.7 times more Zinc than Canned Guava Nectar with Vitamin C.
• Both Potato Skin and Canned Guava Nectar with Vitamin C contain similar levels of Water per seven ounces.
• 7 ounces of Canned Guava Nectar with Vitamin C lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 2.5 times more Fiber and 28.6 times more Protein than Canned Guava Nectar with Vitamin C.
• While 7 oz of Canned Guava Nectar with Vitamin C contain 1.3 times more Carbohydrate than Raw Potato Skin.
• 7 ounces of Canned Guava Nectar with Vitamin C provide inadequate amounts of Protein