Comparing Nutrients in 1 kilogram Baked Potato Skin VS Watercress

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Watercress	60%	6%	34%

Macro Nutrients

	Baked Potato Skin	Watercress	Recommended Dietary Allowance
Energy	68.3% 1980kcal	3.8% 110kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 461g	9.92% 13g	130g per day for Men 19-50 years
Sugars	19.3% 14g	2.76% 2g	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	13% 5g	38g per day for Men 19-50 years
Protein	76.6% 43g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Watercress	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	178% 1600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	472% 6.14mg	99% 1.3mg	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	22.5% 90μg	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	478% 430mg	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	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	2083% 2500μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Watercress	Recommended Dietary Allowance
Calcium	34% 340mg	120% 1200mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	85.6% 0.77mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	106% 2.44mg	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	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	169% 5730mg	97% 3300mg	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	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	12.8% 473g	25.7% 951g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Watercress per 1 kg

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

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

• 1 kilogram of Baked Potato Skin has 1.4 times more Vitamin B1, 15.3 times more Vitamin B3, 2.8 times more Vitamin B5, 4.8 times more Vitamin B6 and 2.4 times more Vitamin B9 than Watercress.
• While 1 kg of Raw Watercress contains 160 times more Vitamin A, 3.2 times more Vitamin C, 25 times more Vitamin E and 147.1 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Watercress provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 kilogram of Watercress have insufficient amounts of Vitamin B3
• Both Baked Potato Skin as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Baked Potato Skin has 10.6 times more Copper, 35.2 times more Iron, 2 times more Magnesium, 2.5 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium and 4.5 times more Zinc than Watercress.
• While 1 kg of Raw Watercress contains 3.5 times more Calcium, 2 times more Sodium and 2 times more Water than Baked Potato Skin.
• 1 kilogram of Watercress lack sufficient amounts of Zinc
• Both Baked Potato Skin as well as Raw Watercress lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Skin has 18 times more Energy, 35.7 times more Carbohydrate, 15.8 times more Fiber and 1.9 times more Protein than Watercress.
• 1 kilogram of Watercress provide inadequate amounts of Energy, Carbohydrate and Fiber
• Both Baked Potato Skin as well as Raw Watercress provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.