Comparing Nutrients in 1 pound Baked Potato Skin VS Cooked Teff

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Cooked Teff	15%	6%	79%

Macro Nutrients

	Baked Potato Skin	Cooked Teff	Recommended Dietary Allowance
Energy	31% 898kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	3.04% 2.95g	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	69.3% 90g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	31.3% 17.6g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Cooked Teff	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	25.8% 4.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	34% 0.44mg	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	20.4% 81.6μg	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	NA	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	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	Cooked Teff	Recommended Dietary Allowance
Calcium	15.4% 154mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	114% 1.03mg	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	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	564% 13mg	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	77.8% 544mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	45.8% 5.03mg	11mg per day for Men 19-50 years
Water	5.8% 215g	9.2% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Cooked Teff per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Potato Skin vs Cooked Teff:

• 1 pound of Baked Potato Skin has 3.2 times more Vitamin B2, 3.4 times more Vitamin B3, 6.3 times more Vitamin B6 and 1.2 times more Vitamin B9 than Cooked Teff.
• While 1 lb of Cooked Teff contains 1.5 times more Vitamin B1 than Baked Potato Skin.
• Both Baked Potato Skin as well as Cooked Teff have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Baked Potato Skin vs Cooked Teff:

• 1 pound of Baked Potato Skin has 3.6 times more Copper, 3.4 times more Iron and 5.4 times more Potassium than Cooked Teff.
• While 1 lb of Cooked Teff contains 1.4 times more Calcium, 4.6 times more Manganese, 2.3 times more Zinc and 1.6 times more Water than Baked Potato Skin.
• Both Baked Potato Skin and Cooked Teff contain similar levels of Magnesium and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Skin has 2 times more Energy, 2.3 times more Carbohydrate and 2.8 times more Fiber than Cooked Teff.
• Both Baked Potato Skin and Cooked Teff offer comparable quantities of Protein per one pound.