Comparing Nutrients in 100 calories Baked Potato Skin VS Yautia

Weight per 100 calories

• Baked Potato Skin: 50.5g
• Yautia: 102g

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

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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Yautia	6%	3%	91%

Macro Nutrients

	Baked Potato Skin	Yautia	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.052% 0.051g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.041% 0.013g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	0.32% 0.005g	NA	1.6g per day for Men 19-50 years
Omega 6	0.095% 0.016g	NA	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	18.5% 24g	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	4.03% 1.53g	38g per day for Men 19-50 years
Protein	3.87% 2.17g	2.66% 1.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Yautia	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	8.25% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.1% 0.054mg	3.14% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	4.25% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.66% 0.43mg	4.27% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	18.6% 0.24mg	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	4.34% 17.3μg	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	5.9% 5.3mg	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	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	Yautia	Recommended Dietary Allowance
Calcium	1.7% 17mg	0.92% 9.2mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	29% 0.26mg	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	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	5.17% 21.7mg	5.83% 24.5mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	8.25% 0.19mg	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	7.43% 52mg	700mg per day for Men 19-50 years
Potassium	8.5% 289mg	18% 610mg	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	1.43% 21.4mg	1500mg per day for Men 19-50 years
Zinc	2.25% 0.25mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.65% 24g	2% 74.6g	3700g per day for Men 19-50 years

Baked Potato Skin VS Yautia Nutrients Per 100 Kcal

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

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

• 100 calories of Baked Potato Skin have 1.3 times more Vitamin B2, 2.3 times more Vitamin B3, 2 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.3 times more Vitamin C than Yautia .
• While 100 kcal of Raw Yautia contain 1.6 times more Vitamin B1 and 1.6 times more Vitamin B9 than Baked Potato Skin.
• Both Baked Potato Skin as well as Raw Yautia have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Baked Potato Skin vs Yautia :

• 100 calories of Baked Potato Skin have 1.6 times more Copper, 3.6 times more Iron and 1.6 times more Manganese than Yautia .
• While 100 kcal of Raw Yautia contain 2.1 times more Potassium, 2.1 times more Zinc and 3.1 times more Water than Baked Potato Skin.
• Both Baked Potato Skin and Yautia contain similar levels of Magnesium and Phosphorus per 100 calories.
• Both Baked Potato Skin as well as Raw Yautia lack sufficient amounts of Calcium and Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Baked Potato Skin have 2.6 times more Fiber and 1.5 times more Protein than Yautia .
• Both Baked Potato Skin and Yautia offer comparable quantities of Energy and Carbohydrate per 100 calories.