Comparing Nutrients in 1 pound Boiled Potato Skin VS Taro

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Skin	14%	1%	85%
Taro	5%	2%	93%

Macro Nutrients

	Boiled Potato Skin	Taro	Recommended Dietary Allowance
Energy	12.2% 354kcal	17.5% 508kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	92% 120g	130g per day for Men 19-50 years
Sugars	NA	2.5% 1.8g	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	39.4% 15g	49% 18.6g	38g per day for Men 19-50 years
Protein	23% 13g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Skin	Taro	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.64mg	27.5% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	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	11.3% 45.4μg	25% 100μg	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	26.2% 23.6mg	22.7% 20.4mg	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	NA	72% 10.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Skin	Taro	Recommended Dietary Allowance
Calcium	20.4% 204mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	443% 4mg	86.7% 0.78mg	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	344% 27.5mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	264% 6.07mg	75.5% 1.74mg	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	35% 245mg	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	54.3% 1846mg	79% 2681mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	9.54% 353g	8.66% 320g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Skin VS Taro per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Potato Skin vs Taro:

• 1 pound of Boiled Potato Skin has 1.4 times more Vitamin B2 and 2 times more Vitamin B3 than Taro.
• While 1 lb of Raw Taro contains 3 times more Vitamin B1 and 2.2 times more Vitamin B9 than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Taro provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin C per one pound.
• 1 pound of Taro have insufficient amounts of Vitamin B2
• Both Boiled Potato Skin no Salt as well as Raw Taro have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Potato Skin vs Taro:

• 1 pound of Boiled Potato Skin has 5.1 times more Copper, 11 times more Iron, 3.5 times more Manganese and 1.9 times more Zinc than Taro.
• While 1 lb of Raw Taro contains 1.6 times more Phosphorus and 1.5 times more Potassium than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Taro contain similar levels of Calcium and Magnesium per one pound.
• Both Boiled Potato Skin no Salt as well as Raw Taro lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Potato Skin has 1.9 times more Protein than Taro.
• While 1 lb of Raw Taro contains 1.4 times more Energy and 1.5 times more Carbohydrate than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Taro offer comparable quantities of Fiber per one pound.
• Both Boiled Potato Skin no Salt as well as Raw Taro provide inadequate amounts of Omega 3 and Omega 6 in one pound.