Comparing Nutrients in 7 ounces Potato Skin VS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%

Macro Nutrients

	Potato Skin	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	3.97% 115kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.83% 0.14g	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	32% 41.5g	130g per day for Men 19-50 years
Sugars	NA	42% 30.6g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	3.47% 1.94g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	83% 748μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	5.66% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.65% 0.79μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.43% 33.7μg	3.47% 14μg	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	23% 21mg	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	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	27.3% 0.25mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	43.7% 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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	10.8% 367mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	3.84% 57.5mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.15% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Canned Sweet Potato, Syrup Pack, Solids And Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Canned Sweet Potato, Syrup Pack, 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 Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• 7 ounces of Potato Skin have 2.3 times more Vitamin B3, 4.7 times more Vitamin B6 and 2.4 times more Vitamin B9 than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While 7 oz of Canned Sweet Potato, Syrup Pack, Solids And Liquids contain more Vitamin A than Raw Potato Skin.
• Both Potato Skin and Canned Sweet Potato, Syrup Pack, Solids And Liquids provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin C per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• 7 ounces of Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B9
• Both Raw Potato Skin as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• 7 ounces of Potato Skin have 2 times more Calcium, 3.4 times more Copper, 4.1 times more Iron, 1.8 times more Magnesium, 1.4 times more Phosphorus, 2.2 times more Potassium and 1.8 times more Zinc than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Potato Skin and Canned Sweet Potato, Syrup Pack, Solids And Liquids contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Canned Sweet Potato, Syrup Pack, Solids And Liquids lack sufficient amounts of Calcium and Zinc
• Both Raw Potato Skin as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 2.6 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While 7 oz of Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 1.5 times more Energy and 1.7 times more Carbohydrate than Raw Potato Skin.
• Both Potato Skin and Canned Sweet Potato, Syrup Pack, Solids And Liquids offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Sweet Potato, Syrup Pack, Solids And Liquids provide inadequate amounts of Protein
• Both Raw Potato Skin as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.