Comparing Nutrients in 1 pound Baked Potato Skin VS Chrysanthemum Leaves

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Chrysanthemum Leaves	44%	17%	39%

Macro Nutrients

	Baked Potato Skin	Chrysanthemum Leaves	Recommended Dietary Allowance
Energy	31% 898kcal	3.75% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	NA	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	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	94% 36g	36% 13.6g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	27.2% 15.2g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Chrysanthemum Leaves	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	47.4% 426μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	50.2% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	61.4% 0.8mg	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	25% 100μg	201% 803μg	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	68% 61.2mg	7.06% 6.35mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Chrysanthemum Leaves	Recommended Dietary Allowance
Calcium	15.4% 154mg	53% 531mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	69% 0.62mg	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	399% 32mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	186% 4.28mg	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	65.4% 458mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	75.6% 2572mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	35.7% 535mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	29.3% 3.22mg	11mg per day for Men 19-50 years
Water	5.8% 215g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Chrysanthemum Leaves per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Potato Skin vs Chrysanthemum Leaves:

• 1 pound of Baked Potato Skin has 5.8 times more Vitamin B3, 3.9 times more Vitamin B5, 3.5 times more Vitamin B6 and 9.6 times more Vitamin C than Chrysanthemum Leaves.
• While 1 lb of Raw Chrysanthemum Leaves contains 94 times more Vitamin A, 1.4 times more Vitamin B2 and 8 times more Vitamin B9 than Baked Potato Skin.
• Both Baked Potato Skin and Chrysanthemum Leaves provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin A
• 1 pound of Chrysanthemum Leaves have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Raw Chrysanthemum Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Potato Skin vs Chrysanthemum Leaves:

• 1 pound of Baked Potato Skin has 6 times more Copper, 3.1 times more Iron, 1.3 times more Magnesium and 1.9 times more Phosphorus than Chrysanthemum Leaves.
• While 1 lb of Raw Chrysanthemum Leaves contains 3.4 times more Calcium, 1.5 times more Manganese, 5.6 times more Sodium, 1.4 times more Zinc and 1.9 times more Water than Baked Potato Skin.
• Both Baked Potato Skin and Chrysanthemum Leaves contain similar levels of Potassium per one pound.
• Both Baked Potato Skin as well as Raw Chrysanthemum Leaves lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Skin has 8.3 times more Energy, 15.3 times more Carbohydrate, 2.6 times more Fiber and 1.3 times more Protein than Chrysanthemum Leaves.
• 1 pound of Chrysanthemum Leaves provide inadequate amounts of Energy