Comparing Nutrients in 1 kilogram Baked Potato Skin VS Cooked Taro

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Cooked Taro	1%	1%	98%

Macro Nutrients

	Baked Potato Skin	Cooked Taro	Recommended Dietary Allowance
Energy	68.3% 1980kcal	49% 1420kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 461g	266% 346g	130g per day for Men 19-50 years
Sugars	19.3% 14g	6.76% 4.9g	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	134% 51g	38g per day for Men 19-50 years
Protein	76.6% 43g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Cooked Taro	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	67% 3.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	472% 6.14mg	255% 3.3mg	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	47.5% 190μg	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	55.6% 50mg	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	195% 29.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Cooked Taro	Recommended Dietary Allowance
Calcium	34% 340mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	223% 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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	195% 4.5mg	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	109% 760mg	700mg per day for Men 19-50 years
Potassium	169% 5730mg	142% 4840mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	12.8% 473g	17.2% 638g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Cooked Taro per 1 kg

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

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

• 1 kilogram of Baked Potato Skin has 3.8 times more Vitamin B2, 6 times more Vitamin B3, 2.6 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.7 times more Vitamin C than Cooked Taro.
• While 1 kg of Cooked Taro no Salt contains 73.3 times more Vitamin E than Baked Potato Skin.
• Both Baked Potato Skin and Cooked Taro provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin E
• Both Baked Potato Skin as well as Cooked Taro no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Skin vs Cooked Taro:

• 1 kilogram of Baked Potato Skin has 1.9 times more Calcium, 4.1 times more Copper, 9.8 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus and 1.8 times more Zinc than Cooked Taro.
• Both Baked Potato Skin and Cooked Taro contain similar levels of Potassium per one kilogram.
• 1 kilogram of Cooked Taro lack sufficient amounts of Calcium
• Both Baked Potato Skin as well as Cooked Taro no Salt 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 Energy, 1.3 times more Carbohydrate, 1.5 times more Fiber and 8.3 times more Protein than Cooked Taro.
• 1 kilogram of Cooked Taro provide inadequate amounts of Protein
• Both Baked Potato Skin as well as Cooked Taro no Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.