Comparing Nutrients in 300 calories Potato Skin VS Cooked Taro Shoots

Weight per 300 calories

• Potato Skin: 517g
• Cooked Taro Shoots: 2143g

Potato Skin has 4.1 times more energy per 100g than Cooked Taro Shoots. It has low energy density when compared to other foods. Cooked Taro Shoots no Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Potato Skin or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	1.77% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	1.07% 0.34g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.17g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	52.7% 68.6g	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	34% 13g	NA	38g per day for Men 19-50 years
Protein	23.7% 13.3g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cooked Taro Shoots	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.14% 64.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.05% 0.11mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	87.4% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	108% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	185% 2.4mg	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	22% 88μg	16% 64.3μg	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	65.5% 59mg	450% 405mg	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	15.5% 155mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	224% 2mg	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	209% 16.8mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	41% 171mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	121% 2.8mg	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	28% 197mg	79.6% 557mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	217% 7371mg	3400mg per day for Men 19-50 years
Selenium	2.82% 1.55μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	3.45% 51.7mg	2.86% 43mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	11.6% 431g	55% 2042g	3700g per day for Men 19-50 years

Potato Skin VS Cooked Taro Shoots Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Potato Skin or Cooked Taro Shoots?

Lets compare vitamin content per 300 calories of Potato Skin vs Cooked Taro Shoots:

• 300 calories of Potato Skin have 1.4 times more Vitamin B9 than Cooked Taro Shoots.
• While 300 kcal of Cooked Taro Shoots no Salt contain more Vitamin A, 7.5 times more Vitamin B1, 5.8 times more Vitamin B2, 3.2 times more Vitamin B3, 1.9 times more Vitamin B6 and 6.9 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Cooked Taro Shoots provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Potato Skin have insufficient amounts of Vitamin A
• Both Raw Potato Skin as well as Cooked Taro Shoots no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Potato Skin vs Cooked Taro Shoots:

• 300 calories of Potato Skin have 1.9 times more Iron than Cooked Taro Shoots.
• While 300 kcal of Cooked Taro Shoots no Salt contain 1.9 times more Calcium, 1.4 times more Magnesium, 2.8 times more Phosphorus, 3.5 times more Potassium, 13.8 times more Selenium, 6.4 times more Zinc and 4.7 times more Water than Raw Potato Skin.
• Both Potato Skin and Cooked Taro Shoots contain similar levels of Copper and Manganese per 300 calories.
• 300 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Cooked Taro Shoots no Salt contain 4.1 times more Omega 3 than Raw Potato Skin.
• Both Potato Skin and Cooked Taro Shoots offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Potato Skin as well as Cooked Taro Shoots no Salt provide inadequate amounts of Omega 6 in 300 calories.