Comparing Nutrients in 100 grams Potato Skin VS Canned Prune Juice

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Canned Prune Juice	3%	0%	97%

Macro Nutrients

	Potato Skin	Canned Prune Juice	Recommended Dietary Allowance
Energy	2% 58kcal	2.45% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.031% 0.03g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.009% 0.003g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.041% 0.007g	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	13.4% 17.5g	130g per day for Men 19-50 years
Sugars	NA	22.7% 16.5g	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	2.63% 1g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	1.1% 0.61g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Canned Prune Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.75% 0.021mg	1.33% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.46% 1.03mg	4.9% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	2.14% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	16.8% 0.22mg	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	4.56% 4.1mg	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	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Canned Prune Juice	Recommended Dietary Allowance
Calcium	3% 30mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	7.56% 0.068mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.5% 60.2μg	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	14.8% 1.18mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	6.57% 0.15mg	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	3.57% 25mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	8.1% 276mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	1.1% 0.6μg	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	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	2.2% 81.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Canned Prune Juice per 100 g

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

Lets compare vitamin content per 100 grams of Potato Skin vs Canned Prune Juice:

• 100 grams of Potato Skin have 1.3 times more Vitamin B3, 2.8 times more Vitamin B5, more Vitamin B9 and 2.8 times more Vitamin C than Canned Prune Juice.
• While 100 g of Canned Prune Juice contain 1.8 times more Vitamin B2 than Raw Potato Skin.
• Both Potato Skin and Canned Prune Juice provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Canned Prune Juice have insufficient amounts of Vitamin B9
• Both Raw Potato Skin as well as Canned Prune Juice 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 Prune Juice:

• 100 grams of Potato Skin have 2.5 times more Calcium, 6.2 times more Copper, 2.7 times more Iron, 1.6 times more Magnesium, 4 times more Manganese, 1.5 times more Phosphorus, 1.5 times more Potassium and 1.7 times more Zinc than Canned Prune Juice.
• Both Potato Skin and Canned Prune Juice contain similar levels of Water per 100 grams.
• 100 grams of Canned Prune Juice lack sufficient amounts of Calcium and Zinc
• Both Raw Potato Skin as well as Canned Prune Juice lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Potato Skin have 2.5 times more Fiber and 4.2 times more Protein than Canned Prune Juice.
• While 100 g of Canned Prune Juice contain 1.4 times more Carbohydrate than Raw Potato Skin.
• 100 grams of Canned Prune Juice provide inadequate amounts of Protein
• Both Raw Potato Skin as well as Canned Prune Juice provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.