Comparing Nutrients in 500 calories Lemon Grass VS Baked Potato Skin

Weight per 500 calories

• Lemon Grass: 505g
• Baked Potato Skin: 253g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.55% 2.47g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	0.21% 0.066g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	1.58% 0.025g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	0.48% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	89.5% 116g	130g per day for Men 19-50 years
Sugars	NA	4.88% 3.54g	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	52.5% 20g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Lemon Grass	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.28% 2.53μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.4% 0.33mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.4% 0.68mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.8% 5.56mg	48.4% 7.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.05% 0.25mg	43.3% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	119% 1.55mg	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	95% 379μg	14% 55.6μg	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	14.6% 13mg	38% 34mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.58% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon Grass	Baked Potato Skin	Recommended Dietary Allowance
Calcium	33% 328mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	229% 2.06mg	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	516% 41.3mg	222% 17.8mg	8mg per day for Men 19-50 years
Magnesium	72% 303mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	1147% 26.4mg	67.6% 1.56mg	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	73% 510mg	36.4% 255mg	700mg per day for Men 19-50 years
Potassium	107% 3652mg	42.6% 1447mg	3400mg per day for Men 19-50 years
Selenium	6.43% 3.54μg	3.2% 1.77μg	55μg per day for Men 19-50 years
Sodium	2.02% 30.3mg	3.54% 53mg	1500mg per day for Men 19-50 years
Zinc	102% 11.3mg	11.2% 1.24mg	11mg per day for Men 19-50 years
Water	9.63% 356g	3.23% 119g	3700g per day for Men 19-50 years

Lemon Grass VS Baked Potato Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Lemon Grass or Baked Potato Skin?

Lets compare vitamin content per 500 calories of Lemon Grass vs Baked Potato Skin:

• 500 calories of Lemon Grass have 2.5 times more Vitamin B2 and 6.8 times more Vitamin B9 than Baked Potato Skin.
• While 500 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 500 calories.
• 500 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 500 calories.

Comparing minerals per 500 calories for Lemon Grass vs Baked Potato Skin:

• 500 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 500 kcal of Baked Potato Skin contain 1.5 times more Copper than Raw Lemon Grass .
• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Raw Lemon Grass and Baked Potato Skin have similar amounts of macro-nutrients per 500 kcal
• Both Lemon Grass and Baked Potato Skin offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Raw Lemon Grass as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.