Comparing Nutrients in 100 calories Lemon Grass VS Baked Potato Skin

Weight per 100 calories

• Lemon Grass: 101g
• Baked Potato Skin: 50.5g

Baked Potato Skin has 2 times more energy per unit of mass than Raw Lemon Grass , which is above average in comparison to other foods. Lemon Grass having average energy density.

Discover which food has more nutrients per 100 calories - Lemon Grass or Baked Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Lemon Grass	6%	4%	90%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Lemon Grass	Baked Potato Skin	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	0.052% 0.051g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.041% 0.013g	32g per day for Men 19-50 years
Omega 3	1.96% 0.031g	0.32% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	0.095% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.7% 25.6g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	0.98% 0.71g	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	NA	10.5% 4g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	3.87% 2.17g	56g per day for Men 19-50 years

Vitamins

	Lemon Grass	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.056% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.47% 0.066mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	4.1% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.95% 1.1mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1% 0.051mg	8.66% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.2% 0.081mg	24% 0.31mg	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	19% 75.8μg	2.78% 11μg	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	2.9% 2.63mg	7.58% 6.8mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.72% 0.86μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon Grass	Baked Potato Skin	Recommended Dietary Allowance
Calcium	6.57% 65.7mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	46% 0.41mg	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	103% 8.25mg	44.4% 3.56mg	8mg per day for Men 19-50 years
Magnesium	14.4% 60.6mg	5.17% 21.7mg	420mg per day for Men 19-50 years
Manganese	229% 5.28mg	13.5% 0.31mg	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	14.6% 102mg	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	8.5% 289mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0.64% 0.35μg	55μg per day for Men 19-50 years
Sodium	0.4% 6.06mg	0.71% 10.6mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	2.25% 0.25mg	11mg per day for Men 19-50 years
Water	1.93% 71.3g	0.65% 24g	3700g per day for Men 19-50 years

Lemon Grass VS Baked Potato Skin Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Lemon Grass or Baked Potato Skin?

Lets compare vitamin content per 100 calories of Lemon Grass vs Baked Potato Skin:

• 100 calories of Lemon Grass have 2.5 times more Vitamin B2 and 6.8 times more Vitamin B9 than Baked Potato Skin.
• While 100 kcal of Baked Potato Skin contain 1.4 times more Vitamin B3, 8.6 times more Vitamin B5, 3.8 times more Vitamin B6 and 2.6 times more Vitamin C than Raw Lemon Grass .
• Both Lemon Grass and Baked Potato Skin provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Lemon Grass have insufficient amounts of Vitamin B5
• Both Raw Lemon Grass as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Lemon Grass vs Baked Potato Skin:

• 100 calories of Lemon Grass have 3.8 times more Calcium, 2.3 times more Iron, 2.8 times more Magnesium, 17 times more Manganese, 2 times more Phosphorus, 2.5 times more Potassium and 9.1 times more Zinc than Baked Potato Skin.
• While 100 kcal of Baked Potato Skin contain 1.5 times more Copper than Raw Lemon Grass .
• 100 calories of Baked Potato Skin lack sufficient amounts of Calcium
• Both Raw Lemon Grass as well as Baked Potato Skin lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• Both Raw Lemon Grass and Baked Potato Skin have similar amounts of macro-nutrients per 100 kcal
• Both Lemon Grass and Baked Potato Skin offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• Both Raw Lemon Grass as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.