Comparing Nutrients in 100 grams Potato Skin VS Canned Maraschino Cherries

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Canned Maraschino Cherries	1%	1%	98%

Macro Nutrients

	Potato Skin	Canned Maraschino Cherries	Recommended Dietary Allowance
Energy	2% 58kcal	5.7% 165kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.16% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.57% 12.4g	32.3% 42g	130g per day for Men 19-50 years
Sugars	NA	53.5% 38.8g	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	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	8.42% 3.2g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	0.39% 0.22g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Canned Maraschino Cherries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.75% 0.021mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.46% 1.03mg	0.025% 0.004mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	1.08% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	0.38% 0.005mg	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	4.25% 17μg	0% 0μg	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	12.7% 11.4mg	0% 0mg	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	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.25% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Canned Maraschino Cherries	Recommended Dietary Allowance
Calcium	3% 30mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	16% 0.14mg	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	40.5% 3.24mg	5.38% 0.43mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	0.95% 4mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	0.52% 0.012mg	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	5.43% 38mg	0.43% 3mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	0.62% 21mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	2.36% 0.26mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	1.55% 57.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Canned Maraschino Cherries per 100 g

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

Lets compare vitamin content per 100 grams of Potato Skin vs Canned Maraschino Cherries:

• 100 grams of Potato Skin have more Vitamin B2, 258.3 times more Vitamin B3, 5.6 times more Vitamin B5, 47.8 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Canned Maraschino Cherries.
• 100 grams of Canned Maraschino Cherries have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Potato Skin as well as Drained Canned Maraschino Cherries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Potato Skin vs Canned Maraschino Cherries:

• 100 grams of Potato Skin have 3 times more Copper, 7.5 times more Iron, 5.8 times more Magnesium, 50.2 times more Manganese, 12.7 times more Phosphorus, 19.7 times more Potassium, 1.3 times more Zinc and 1.5 times more Water than Canned Maraschino Cherries.
• While 100 g of Drained Canned Maraschino Cherries contain 1.8 times more Calcium than Raw Potato Skin.
• 100 grams of Canned Maraschino Cherries lack sufficient amounts of Magnesium, Manganese, Phosphorus and Potassium
• Both Raw Potato Skin as well as Drained Canned Maraschino Cherries lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Potato Skin have 11.7 times more Protein than Canned Maraschino Cherries.
• While 100 g of Drained Canned Maraschino Cherries contain 2.8 times more Energy, 3.4 times more Carbohydrate and 1.3 times more Fiber than Raw Potato Skin.
• 100 grams of Canned Maraschino Cherries provide inadequate amounts of Protein
• Both Raw Potato Skin as well as Drained Canned Maraschino Cherries provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.