Comparing Nutrients in 7 ounces Sweetened Frozen Strawberries VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Strawberries	2%	1%	97%
Potato Skin	17%	1%	82%

Macro Nutrients

	Sweetened Frozen Strawberries	Potato Skin	Recommended Dietary Allowance
Energy	6.57% 191kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.043% 0.014g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.6% 51.4g	19% 24.7g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	NA	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	9.92% 3.77g	13% 4.96g	38g per day for Men 19-50 years
Protein	1.88% 1.05g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Strawberries	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.97% 0.8mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.21mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	36.5% 0.47mg	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	7.44% 29.8μg	8.43% 33.7μg	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	91% 82mg	25% 22.6mg	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	3.04% 0.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Strawberries	Potato Skin	Recommended Dietary Allowance
Calcium	2.2% 22mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	93% 0.84mg	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	14.6% 1.17mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	21.6% 0.5mg	52% 1.2mg	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	3.7% 25.8mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.92% 145g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Frozen Strawberries VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Sweetened Frozen Strawberries versus 7 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sweetened Frozen Strawberries vs Potato Skin:

• 7 ounces of Sweetened Frozen Strawberries have 1.3 times more Vitamin B2 and 3.6 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.6 times more Vitamin B3, 2.8 times more Vitamin B5 and 8 times more Vitamin B6 than Sliced Sweetened Frozen Strawberries.
• Both Sweetened Frozen Strawberries and Potato Skin provide similar amounts of Vitamin B9 per seven ounces.
• Both Sliced Sweetened Frozen Strawberries as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sweetened Frozen Strawberries vs Potato Skin:

• 7 oz of Raw Potato Skin contain 2.7 times more Calcium, 21.2 times more Copper, 5.5 times more Iron, 3.3 times more Magnesium, 2.4 times more Manganese, 2.9 times more Phosphorus, 4.2 times more Potassium and 5.8 times more Zinc than Sliced Sweetened Frozen Strawberries.
• 7 ounces of Sweetened Frozen Strawberries lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Sliced Sweetened Frozen Strawberries as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweetened Frozen Strawberries have 1.7 times more Energy and 2.1 times more Carbohydrate than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.3 times more Fiber and 4.8 times more Protein than Sliced Sweetened Frozen Strawberries.
• 7 ounces of Sweetened Frozen Strawberries provide inadequate amounts of Protein
• Both Sliced Sweetened Frozen Strawberries as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.