Comparing Nutrients in 100 grams Cherries, tart, dried, sweetened VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cherries, tart, dried, sweetened	Potato Skin	Recommended Dietary Allowance
Energy	11.5% 333kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	5.75% 0.092g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.5g	9.57% 12.4g	130g per day for Men 19-50 years
Sugars	93% 67g	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	6.58% 2.5g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Potato Skin	Recommended Dietary Allowance
Vitamin A	15.7% 141μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.83% 0.058mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.77% 0.1mg	2.92% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.4% 0.87mg	6.46% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.77% 0.1mg	18.4% 0.24mg	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	2.75% 11μg	4.25% 17μg	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	21.4% 19.3mg	12.7% 11.4mg	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	1.13% 0.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.25% 5.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Potato Skin	Recommended Dietary Allowance
Calcium	3.8% 38mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	47% 0.42mg	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	8.5% 0.68mg	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	NA	26% 0.6mg	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	5.14% 36mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	11% 376mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	2.27% 0.25mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	2.25% 83.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, tart, dried, sweetened VS Potato Skin per 100 g

Compare the macro and micronutrient content in 100 g of Cherries, tart, dried, sweetened versus 100 g of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cherries, tart, dried, sweetened vs Potato Skin:

• 100 grams of Cherries, tart, dried, sweetened have more Vitamin A, 2.8 times more Vitamin B1, 2.7 times more Vitamin B2 and 1.7 times more Vitamin C than Potato Skin.
• While 100 g of Raw Potato Skin contain 2.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Potato Skin provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Cherries, tart, dried, sweetened as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cherries, tart, dried, sweetened vs Potato Skin:

• 100 grams of Cherries, tart, dried, sweetened have 1.3 times more Calcium than Potato Skin.
• While 100 g of Raw Potato Skin contain 1.8 times more Copper, 4.8 times more Iron, 1.4 times more Zinc and 5 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Potato Skin contain similar levels of Magnesium, Phosphorus and Potassium per 100 grams.
• Both Cherries, tart, dried, sweetened as well as Raw Potato Skin lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cherries, tart, dried, sweetened have 5.7 times more Energy, 9.2 times more Omega 3 and 6.5 times more Carbohydrate than Potato Skin.
• While 100 g of Raw Potato Skin contain 2.1 times more Protein than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Potato Skin offer comparable quantities of Fiber per 100 grams.
• 100 grams of Potato Skin provide inadequate amounts of Omega 3
• Both Cherries, tart, dried, sweetened as well as Raw Potato Skin provide inadequate amounts of Omega 6 in 100 grams.