Comparing Nutrients in 1 pound Baked Potato Skin VS Teff

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Teff	14%	6%	80%

Macro Nutrients

	Baked Potato Skin	Teff	Recommended Dietary Allowance
Energy	31% 898kcal	57.4% 1665kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	11% 10.8g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	6.36% 2.04g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	38.3% 0.61g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	25% 4.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	255% 332g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	11.5% 8.35g	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	2.94% 2.13g	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	% 3.3g	g per day for Men 19-50 years
Sucrose	NA	% 2.8g	g per day for Men 19-50 years
Fiber	94% 36g	95% 36.3g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	108% 60.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	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	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	95% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	85.5% 4.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	168% 2.2mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Teff	Recommended Dietary Allowance
Calcium	15.4% 154mg	81.6% 816mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	408% 3.67mg	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	433% 34.6mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	199% 835mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	1822% 42mg	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	278% 1946mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	57% 1937mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	36.3% 20μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	150% 16.5mg	11mg per day for Men 19-50 years
Water	5.8% 215g	1.1% 40g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Teff per 1 lb

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

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

• 1 pound of Baked Potato Skin has 1.3 times more Vitamin B6 than Teff.
• While 1 lb of Raw Teff contains 3.2 times more Vitamin B1 and 2.5 times more Vitamin B2 than Baked Potato Skin.
• Both Baked Potato Skin and Teff provide similar amounts of Vitamin B3 and Vitamin B5 per one pound.
• Both Baked Potato Skin as well as Raw Teff have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in one pound.

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

• 1 pound of Baked Potato Skin has 1.3 times more Potassium than Teff.
• While 1 lb of Raw Teff contains 5.3 times more Calcium, 4.3 times more Magnesium, 15 times more Manganese, 4.2 times more Phosphorus, 6.3 times more Selenium and 7.4 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Teff contain similar levels of Copper and Iron per one pound.
• 1 pound of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Teff contains 1.9 times more Energy, 23.8 times more Fat, 13.5 times more Omega 3, 29.3 times more Omega 6, 1.6 times more Carbohydrate, 1.3 times more Sugars and 3.1 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Teff offer comparable quantities of Fiber per one pound.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6