Comparing Nutrients in 300 calories Lemon Grass VS Baked Potato Skin

Weight per 300 calories

• Lemon Grass: 303g
• Baked Potato Skin: 152g

Baked Potato Skin has 2 times more energy per unit of mass than Raw Lemon Grass , which is above average in comparison to other foods. Lemon Grass having average energy density.

Discover which food has more nutrients per 300 calories - Lemon Grass or Baked Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Lemon Grass	6%	4%	90%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Lemon Grass	Baked Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.53% 1.5g	0.16% 0.15g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	5.87% 0.094g	0.95% 0.015g	1.6g per day for Men 19-50 years
Omega 6	2.46% 0.42g	0.29% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.7g	53.7% 69.8g	130g per day for Men 19-50 years
Sugars	NA	2.93% 2.12g	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	NA	31.5% 12g	38g per day for Men 19-50 years
Protein	9.85% 5.5g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Lemon Grass	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	71.6% 0.93mg	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	57% 227μg	8.33% 33.3μg	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	8.75% 7.88mg	22.7% 20.5mg	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	0.4% 0.061mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon Grass	Baked Potato Skin	Recommended Dietary Allowance
Calcium	19.7% 197mg	5.15% 51.5mg	1000mg per day for Men 19-50 years
Copper	89.6% 0.81mg	138% 1.24mg	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	309% 24.8mg	133% 10.7mg	8mg per day for Men 19-50 years
Magnesium	43.3% 182mg	15.5% 65mg	420mg per day for Men 19-50 years
Manganese	688% 16mg	40.6% 0.93mg	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	43.7% 306mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	25.5% 868mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	2.12% 32mg	1500mg per day for Men 19-50 years
Zinc	61.4% 6.76mg	6.75% 0.74mg	11mg per day for Men 19-50 years
Water	5.8% 214g	1.94% 71.7g	3700g per day for Men 19-50 years

Lemon Grass VS Baked Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Lemon Grass or Baked Potato Skin?

Lets compare vitamin content per 300 calories of Lemon Grass vs Baked Potato Skin:

• 300 calories of Lemon Grass have 2.5 times more Vitamin B2 and 6.8 times more Vitamin B9 than Baked Potato Skin.
• While 300 kcal of Baked Potato Skin contain 1.4 times more Vitamin B3, 8.6 times more Vitamin B5, 3.8 times more Vitamin B6 and 2.6 times more Vitamin C than Raw Lemon Grass .
• Both Lemon Grass and Baked Potato Skin provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Lemon Grass have insufficient amounts of Vitamin B5
• Both Raw Lemon Grass as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Lemon Grass vs Baked Potato Skin:

• 300 calories of Lemon Grass have 3.8 times more Calcium, 2.3 times more Iron, 2.8 times more Magnesium, 17 times more Manganese, 2 times more Phosphorus, 2.5 times more Potassium and 9.1 times more Zinc than Baked Potato Skin.
• While 300 kcal of Baked Potato Skin contain 1.5 times more Copper than Raw Lemon Grass .
• 300 calories of Baked Potato Skin lack sufficient amounts of Calcium
• Both Raw Lemon Grass as well as Baked Potato Skin lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Raw Lemon Grass and Baked Potato Skin have similar amounts of macro-nutrients per 300 kcal
• Both Lemon Grass and Baked Potato Skin offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Raw Lemon Grass as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.