Comparing Nutrients in 1 kilogram Baked Potato Skin VS Kiwano

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Kiwano	15%	23%	62%

Macro Nutrients

	Baked Potato Skin	Kiwano	Recommended Dietary Allowance
Energy	68.3% 1980kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	NA	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	354% 461g	58% 75.6g	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	31.8% 18g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Kiwano	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	35.3% 5.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	472% 6.14mg	48.5% 0.63mg	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	7.5% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	150% 135mg	59% 53mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Kiwano	Recommended Dietary Allowance
Calcium	34% 340mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	22.2% 0.2mg	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	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	17% 0.39mg	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	53% 370mg	700mg per day for Men 19-50 years
Potassium	169% 5730mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	14% 210mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	12.8% 473g	24% 890g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Kiwano per 1 kg

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

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

• 1 kilogram of Baked Potato Skin has 4.9 times more Vitamin B1, 7.1 times more Vitamin B2, 5.4 times more Vitamin B3, 4.7 times more Vitamin B5, 9.7 times more Vitamin B6, 7.3 times more Vitamin B9 and 2.5 times more Vitamin C than Kiwano.
• 1 kilogram of Kiwano have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Baked Potato Skin as well as Horned melon have insufficient amounts of Vitamin A in one kilogram.

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

• 1 kilogram of Baked Potato Skin has 2.6 times more Calcium, 40.9 times more Copper, 6.2 times more Iron, 15.8 times more Manganese, 2.7 times more Phosphorus and 4.7 times more Potassium than Kiwano.
• While 1 kg of Horned melon contains 1.9 times more Water than Baked Potato Skin.
• Both Baked Potato Skin and Kiwano contain similar levels of Magnesium and Zinc per one kilogram.
• 1 kilogram of Kiwano lack sufficient amounts of Calcium and Manganese

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Skin has 4.5 times more Energy, 6.1 times more Carbohydrate and 2.4 times more Protein than Kiwano.
• 1 kilogram of Kiwano provide inadequate amounts of Energy