Comparing Nutrients in 14 ounces Potato Skin VS Taro Shoots

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Taro Shoots	27%	6%	67%

Macro Nutrients

	Potato Skin	Taro Shoots	Recommended Dietary Allowance
Energy	7.94% 230kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.4g	7.1% 9.2g	130g per day for Men 19-50 years
Sugars	NA	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	26% 9.92g	NA	38g per day for Men 19-50 years
Protein	18.2% 10.2g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Taro Shoots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	34% 0.44mg	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	17% 67.5μg	2.98% 12μg	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	50.3% 45.2mg	93% 83.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Taro Shoots	Recommended Dietary Allowance
Calcium	12% 119mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	39% 0.35mg	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	161% 13mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	21% 0.48mg	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	21.5% 151mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	48.2% 1639mg	38.8% 1318mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	8.93% 331g	10.3% 380g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Taro Shoots per 14 oz

Compare the macro and micronutrient content in 14 oz of Potato Skin versus 14 oz of Taro Shoots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Potato Skin vs Taro Shoots:

• 14 ounces of Potato Skin have 1.3 times more Vitamin B3, 4 times more Vitamin B5, 2.2 times more Vitamin B6 and 5.7 times more Vitamin B9 than Taro Shoots.
• While 14 oz of Raw Taro Shoots contain 1.9 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.8 times more Vitamin C than Raw Potato Skin.
• 14 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 14 ounces of Taro Shoots have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Raw Potato Skin as well as Raw Taro Shoots have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Potato Skin vs Taro Shoots:

• 14 ounces of Potato Skin have 2.5 times more Calcium, 4.8 times more Copper, 5.4 times more Iron, 2.9 times more Magnesium, 4.9 times more Manganese, 1.4 times more Phosphorus and 1.2 times more Potassium than Taro Shoots.
• While 14 oz of Raw Taro Shoots contain 1.5 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Taro Shoots contain similar levels of Water per 14 ounces.
• 14 ounces of Taro Shoots lack sufficient amounts of Calcium and Magnesium
• Both Raw Potato Skin as well as Raw Taro Shoots lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Potato Skin have 5.3 times more Energy, 5.4 times more Carbohydrate and 2.8 times more Protein than Taro Shoots.
• 14 ounces of Taro Shoots provide inadequate amounts of Energy, Carbohydrate and Protein
• Both Raw Potato Skin as well as Raw Taro Shoots provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.