Comparing Nutrients in 1 kilogram Baked Potato Skin VS Falafel

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Falafel	16%	47%	37%

Macro Nutrients

	Baked Potato Skin	Falafel	Recommended Dietary Allowance
Energy	68.3% 1980kcal	115% 3330kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	184% 178g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	74.5% 24g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	69.4% 1.1g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	29% 4.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 461g	245% 318g	130g per day for Men 19-50 years
Sugars	19.3% 14g	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	208% 79g	NA	38g per day for Men 19-50 years
Protein	76.6% 43g	238% 133g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Falafel	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	128% 1.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	65.3% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	58.4% 2.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	472% 6.14mg	96% 1.25mg	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	55% 220μg	233% 930μg	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	150% 135mg	17.8% 16mg	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	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Falafel	Recommended Dietary Allowance
Calcium	34% 340mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	287% 2.58mg	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	880% 70.4mg	428% 34.2mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	300% 6.9mg	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	144% 1010mg	274% 1920mg	700mg per day for Men 19-50 years
Potassium	169% 5730mg	172% 5850mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	196% 2940mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	136% 15mg	11mg per day for Men 19-50 years
Water	12.8% 473g	9.36% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Falafel per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Potato Skin versus 1 kg of Falafel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Potato Skin vs Falafel:

• 1 kilogram of Baked Potato Skin has 2.9 times more Vitamin B3, 2.9 times more Vitamin B5, 4.9 times more Vitamin B6 and 8.4 times more Vitamin C than Falafel.
• While 1 kg of Home prepared Falafel contains 1.6 times more Vitamin B2 and 4.2 times more Vitamin B9 than Baked Potato Skin.
• Both Baked Potato Skin and Falafel provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Falafel have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Home prepared Falafel have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Skin vs Falafel:

• 1 kilogram of Baked Potato Skin has 3.2 times more Copper and 2.1 times more Iron than Falafel.
• While 1 kg of Home prepared Falafel contains 1.6 times more Calcium, 1.9 times more Magnesium, 1.9 times more Phosphorus, 14 times more Sodium and 3.1 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Falafel contain similar levels of Manganese and Potassium per one kilogram.
• Both Baked Potato Skin as well as Home prepared Falafel lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Skin has 1.4 times more Carbohydrate than Falafel.
• While 1 kg of Home prepared Falafel contains 1.7 times more Energy, 178 times more Fat, 91.7 times more Saturated Fat, 11.1 times more Omega 3, 15.5 times more Omega 6 and 3.1 times more Protein than Baked Potato Skin.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6