Comparing Nutrients in 7 ounces Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	0%	0%	100%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	6.87% 8.93g	30.7% 40g	130g per day for Men 19-50 years
Sugars	12.3% 8.93g	2.5% 1.8g	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	0.79% 0.58g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	0% 0g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	0% 0g	6.63% 3.7g	56g per day for Men 19-50 years

Vitamins

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.67mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	45.6% 0.59mg	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	3.97% 16μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	20.7% 0.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	28% 25.2mg	28.7% 25.8mg	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	25% 3.77mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	1.54% 0.014mg	41.5% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.45% 98μg	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	0% 0mg	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	NA	12% 0.27mg	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	0% 0mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	22% 752mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	5.07% 187g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored VS Boiled Potato Flesh, Cooked In Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored versus 7 oz of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored vs Boiled Potato Flesh, Cooked In Skin:

• 7 ounces of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored have more Vitamin A, more Vitamin B12 and 190 times more Vitamin E than Boiled Potato Flesh, Cooked In Skin.
• While 7 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain more Vitamin B1, 1.7 times more Vitamin B3 and 3.6 times more Vitamin B6 than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored have insufficient amounts of Vitamin B1
• 7 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin B2, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored vs Boiled Potato Flesh, Cooked In Skin:

• 7 ounces of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored have 1.2 times more Water than Boiled Potato Flesh, Cooked In Skin.
• While 7 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 26.9 times more Copper, more Iron, 7.3 times more Magnesium, more Phosphorus and more Potassium than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored and Boiled Potato Flesh, Cooked In Skin contain similar levels of Zinc per seven ounces.
• 7 ounces of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored lack sufficient amounts of Copper, Iron, Magnesium, Phosphorus and Potassium
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored have 4.9 times more Sugars than Boiled Potato Flesh, Cooked In Skin.
• While 7 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 4.8 times more Energy, 4.5 times more Carbohydrate, more Fiber and more Protein than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• 7 ounces of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored provide inadequate amounts of Energy, Fiber and Protein
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.