Comparing Nutrients in 7 ounces Potato Skin VS Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid	3%	2%	95%

Macro Nutrients

	Potato Skin	Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Energy	3.97% 115kcal	3.63% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.28% 0.048g	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	19.6% 25.5g	130g per day for Men 19-50 years
Sugars	NA	27.3% 20g	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	10.4% 7.56g	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	% 9.23g	g per day for Men 19-50 years
Sucrose	NA	% 3.04g	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	1.28% 0.71g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid	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	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	2.47% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	2.22% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	15.3% 0.2mg	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	8.93% 35.7μg	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	97% 87mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	15.2% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.27% 11μg	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	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	43.5% 1mg	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	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	7.6% 258mg	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	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.63% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid:

• 7 ounces of Potato Skin have 1.8 times more Vitamin B2, 5.2 times more Vitamin B3, 5.4 times more Vitamin B5 and 2.4 times more Vitamin B6 than Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid.
• While 7 oz of Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid contain 2.8 times more Vitamin B1 and 3.8 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Raw Potato Skin as well as Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid:

• 7 ounces of Potato Skin have 2.3 times more Calcium, 6.1 times more Copper, 10.5 times more Iron, 1.9 times more Magnesium, 4.8 times more Phosphorus, 3.2 times more Potassium and 3.2 times more Zinc than Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid.
• Both Potato Skin and Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Raw Potato Skin as well as Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 12.5 times more Fiber and 7.1 times more Protein than Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid.
• Both Potato Skin and Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Potato Skin as well as Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.