Comparing Nutrients in 1 kilogram Baked Potato Skin VS Boiled Okra

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Boiled Okra	27%	7%	66%

Macro Nutrients

	Baked Potato Skin	Boiled Okra	Recommended Dietary Allowance
Energy	68.3% 1980kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 461g	34.7% 45g	130g per day for Men 19-50 years
Sugars	19.3% 14g	33% 24g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	76.6% 43g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Boiled Okra	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	15.6% 140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	42.6% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	472% 6.14mg	144% 1.87mg	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	115% 460μg	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	181% 163mg	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	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Boiled Okra	Recommended Dietary Allowance
Calcium	34% 340mg	77% 770mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	94% 0.85mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	128% 2.94mg	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	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	169% 5730mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	12.8% 473g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Boiled Okra per 1 kg

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

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

• 1 kilogram of Baked Potato Skin has 1.9 times more Vitamin B2, 3.5 times more Vitamin B3, 4 times more Vitamin B5 and 3.3 times more Vitamin B6 than Boiled Okra.
• While 1 kg of Boiled and Drained Okra contains 2.1 times more Vitamin B9 and 23.5 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Boiled Okra provide similar amounts of Vitamin B1 and Vitamin C per one kilogram.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin K
• Both Baked Potato Skin as well as Boiled and Drained Okra have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Skin vs Boiled Okra:

• 1 kilogram of Baked Potato Skin has 9.6 times more Copper, 25.1 times more Iron, 2.1 times more Manganese, 3.2 times more Phosphorus and 4.2 times more Potassium than Boiled Okra.
• While 1 kg of Boiled and Drained Okra contains 2.3 times more Calcium and 2 times more Water than Baked Potato Skin.
• Both Baked Potato Skin and Boiled Okra contain similar levels of Magnesium and Zinc per one kilogram.
• Both Baked Potato Skin as well as Boiled and Drained Okra lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Skin has 9 times more Energy, 10.2 times more Carbohydrate, 3.2 times more Fiber and 2.3 times more Protein than Boiled Okra.
• While 1 kg of Boiled and Drained Okra contains 1.7 times more Sugars than Baked Potato Skin.
• 1 kilogram of Boiled Okra provide inadequate amounts of Energy
• Both Baked Potato Skin as well as Boiled and Drained Okra provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.