Comparing Nutrients in 100 grams Potato Skin VS Canned Vegetable Juice Cocktail

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Canned Vegetable Juice Cocktail	17%	13%	70%

Macro Nutrients

	Potato Skin	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Energy	2% 58kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.28% 0.088g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.75% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.38% 0.064g	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	2.98% 3.87g	130g per day for Men 19-50 years
Sugars	NA	3.9% 2.84g	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	1.93% 1.4g	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	% 1.37g	g per day for Men 19-50 years
Sucrose	NA	% 0.07g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	1.3% 0.5g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	1.66% 0.93g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.9% 35μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.75% 0.021mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	2.54% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.46% 1.03mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	4.98% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	5.46% 0.071mg	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	5.25% 21μg	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	60.3% 54.3mg	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	6.8% 1.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.1% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Calcium	3% 30mg	1.4% 14mg	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	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	3.5% 0.28mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	3.48% 0.08mg	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	2.7% 19mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	5.44% 185mg	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	11.3% 169mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Canned Vegetable Juice Cocktail per 100 g

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

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

• 100 grams of Potato Skin have 1.4 times more Vitamin B3, 1.2 times more Vitamin B5 and 3.4 times more Vitamin B6 than Canned Vegetable Juice Cocktail.
• While 100 g of Canned Vegetable Juice Cocktail contain more Vitamin A, 2.4 times more Vitamin B1 and 4.8 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Canned Vegetable Juice Cocktail provide similar amounts of Vitamin B2 and Vitamin B9 per 100 grams.
• 100 grams of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Potato Skin as well as Canned Vegetable Juice Cocktail have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Potato Skin vs Canned Vegetable Juice Cocktail:

• 100 grams of Potato Skin have 2.1 times more Calcium, 6.2 times more Copper, 11.6 times more Iron, 2.1 times more Magnesium, 7.5 times more Manganese, 2 times more Phosphorus, 2.2 times more Potassium and 2.9 times more Zinc than Canned Vegetable Juice Cocktail.
• While 100 g of Canned Vegetable Juice Cocktail contain 16.9 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Canned Vegetable Juice Cocktail contain similar levels of Water per 100 grams.
• 100 grams of Canned Vegetable Juice Cocktail lack sufficient amounts of Calcium and Zinc
• Both Raw Potato Skin as well as Canned Vegetable Juice Cocktail lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Potato Skin have 2.6 times more Energy, 3.2 times more Carbohydrate, 5 times more Fiber and 2.8 times more Protein than Canned Vegetable Juice Cocktail.
• 100 grams of Canned Vegetable Juice Cocktail provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Potato Skin as well as Canned Vegetable Juice Cocktail provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.