Comparing Nutrients in 100 calories Baked Potato Skin VS Lemon Grass

Weight per 100 calories

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

Baked Potato Skin has 2 times more energy per 100g than Lemon Grass . It has above average energy density when compared to other foods. Raw Lemon Grass having average energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Baked Potato Skin VS Lemon Grass Nutrients Per 100 Kcal

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

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

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

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

• 100 calories of Baked Potato Skin have 1.5 times more Copper than Lemon Grass .
• While 100 kcal of Raw Lemon Grass contain 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.
• 100 calories of Baked Potato Skin lack sufficient amounts of Calcium
• Both Baked Potato Skin as well as Raw Lemon Grass lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

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