Comparing Nutrients in 1 pound Potato Skin VS Cooked Taro Shoots

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cooked Taro Shoots	18%	4%	78%

Macro Nutrients

	Potato Skin	Cooked Taro Shoots	Recommended Dietary Allowance
Energy	9.07% 263kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.61% 0.1g	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	11% 14.5g	130g per day for Men 19-50 years
Sugars	NA	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	30% 11.3g	NA	38g per day for Men 19-50 years
Protein	21% 11.7g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cooked Taro Shoots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	6.9% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	39% 0.51mg	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	3.4% 13.6μg	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	57.5% 51.7mg	95% 85.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cooked Taro Shoots	Recommended Dietary Allowance
Calcium	13.6% 136mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	47.4% 0.43mg	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	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	25.6% 0.59mg	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	17% 118mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	46% 1560mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	10.2% 378g	11.7% 432g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cooked Taro Shoots per 1 lb

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

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

• 1 pound of Potato Skin has 1.3 times more Vitamin B3, 4 times more Vitamin B5, 2.1 times more Vitamin B6 and 5.7 times more Vitamin B9 than Cooked Taro Shoots.
• While 1 lb of Cooked Taro Shoots no Salt contains 1.8 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.7 times more Vitamin C than Raw Potato Skin.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• 1 pound of Cooked Taro Shoots have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Raw Potato Skin as well as Cooked Taro Shoots 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 Shoots:

• 1 pound of Potato Skin has 2.1 times more Calcium, 4.5 times more Copper, 7.9 times more Iron, 2.9 times more Magnesium, 4.6 times more Manganese, 1.5 times more Phosphorus and 1.2 times more Potassium than Cooked Taro Shoots.
• While 1 lb of Cooked Taro Shoots no Salt contains 1.5 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Cooked Taro Shoots contain similar levels of Water per one pound.
• 1 pound of Cooked Taro Shoots lack sufficient amounts of Calcium and Magnesium
• Both Raw Potato Skin as well as Cooked Taro Shoots no Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 4.1 times more Energy, 3.9 times more Carbohydrate and 3.5 times more Protein than Cooked Taro Shoots.
• 1 pound of Cooked Taro Shoots provide inadequate amounts of Energy and Protein
• Both Raw Potato Skin as well as Cooked Taro Shoots no Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.