Comparing Nutrients in 7 ounces Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored VS Boiled Peeled Potatoes

Macros Ratio

	Protein	Fat	Carbs
Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	0%	0%	100%
Boiled Peeled Potatoes	8%	1%	91%

Macro Nutrients

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Boiled Peeled Potatoes	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	5.9% 171kcal	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	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	12.3% 8.93g	2.44% 1.77g	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	0.77% 0.56g	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	% 0.65g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	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	6.06% 3.4g	56g per day for Men 19-50 years

Vitamins

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Boiled Peeled Potatoes	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	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.67mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	41% 0.53mg	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	4.47% 18μg	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	16.3% 14.7mg	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 Peeled Potatoes	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	1.54% 0.014mg	37% 0.33mg	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	0% 0mg	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	12% 0.28mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	19% 651mg	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	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	5.07% 187g	4.15% 154g	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 Peeled Potatoes 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 Peeled Potatoes 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 Peeled Potatoes:

• 7 ounces of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored have more Vitamin A, more Vitamin B12, 1.7 times more Vitamin C and 190 times more Vitamin E than Boiled Peeled Potatoes.
• While 7 oz of Boiled Peeled Potatoes no Salt contain more Vitamin B1, 1.6 times more Vitamin B3 and 3.2 times more Vitamin B6 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 have insufficient amounts of Vitamin B1
• 7 ounces of Boiled Peeled Potatoes 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 Peeled Potatoes no 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 Peeled Potatoes:

• 7 ounces of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored have 1.2 times more Water than Boiled Peeled Potatoes.
• While 7 oz of Boiled Peeled Potatoes no Salt contain 23.9 times more Copper, more Iron, 6.7 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 Peeled Potatoes 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 Peeled Potatoes no 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 5.1 times more Sugars than Boiled Peeled Potatoes.
• While 7 oz of Boiled Peeled Potatoes no Salt contain 4.8 times more Energy, 4.4 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 Peeled Potatoes no Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.