Comparing Nutrients in 1 pound Potato Skin VS Cooked Taro

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cooked Taro	1%	1%	98%

Macro Nutrients

	Potato Skin	Cooked Taro	Recommended Dietary Allowance
Energy	9.07% 263kcal	22.2% 644kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.4% 56.4g	121% 157g	130g per day for Men 19-50 years
Sugars	NA	3.07% 2.22g	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	30% 11.3g	61% 23g	38g per day for Men 19-50 years
Protein	21% 11.7g	4.2% 2.36g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cooked Taro	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	40.4% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	115% 1.5mg	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	19.3% 77μg	21.5% 86μg	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	57.5% 51.7mg	25% 22.7mg	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	88.6% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.54% 5.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cooked Taro	Recommended Dietary Allowance
Calcium	13.6% 136mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	101% 0.91mg	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	184% 14.7mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	88.5% 2.04mg	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	24.6% 172mg	49.2% 345mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	64.6% 2195mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	10.2% 378g	7.82% 289g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cooked Taro per 1 lb

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

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

• 1 pound of Potato Skin has 1.4 times more Vitamin B2, 2 times more Vitamin B3 and 2.3 times more Vitamin C than Cooked Taro.
• While 1 lb of Cooked Taro no Salt contains 5.1 times more Vitamin B1 and 1.4 times more Vitamin B6 than Raw Potato Skin.
• Both Potato Skin and Cooked Taro provide similar amounts of Vitamin B5 and Vitamin B9 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Cooked Taro no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Potato Skin has 1.7 times more Calcium, 2.1 times more Copper, 4.5 times more Iron, 1.3 times more Manganese, 1.3 times more Zinc and 1.3 times more Water than Cooked Taro.
• While 1 lb of Cooked Taro no Salt contains 1.3 times more Magnesium and 2 times more Phosphorus than Raw Potato Skin.
• Both Potato Skin and Cooked Taro contain similar levels of Potassium per one pound.
• 1 pound of Cooked Taro lack sufficient amounts of Calcium
• Both Raw Potato Skin as well as Cooked Taro no Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 4.9 times more Protein than Cooked Taro.
• While 1 lb of Cooked Taro no Salt contains 2.4 times more Energy, 2.8 times more Carbohydrate and 2 times more Fiber than Raw Potato Skin.
• 1 pound of Cooked Taro provide inadequate amounts of Protein
• Both Raw Potato Skin as well as Cooked Taro no Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.