Comparing Nutrients in 500 calories Baked Potato Skin VS Jerusalem-artichokes

Weight per 500 calories

• Baked Potato Skin: 253g
• Jerusalem-artichokes: 685g

Baked Potato Skin has 2.7 times more energy per 100g than Jerusalem-artichokes. It has above average energy density when compared to other foods. Raw Jerusalem-artichokes having average energy density.

Discover which food has more nutrients per 500 calories - Baked Potato Skin or Jerusalem-artichokes?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Jerusalem-artichokes	10%	0%	90%

Macro Nutrients

	Baked Potato Skin	Jerusalem-artichokes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.071% 0.068g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.58% 0.025g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	0.04% 0.007g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.5% 116g	92% 119g	130g per day for Men 19-50 years
Sugars	4.88% 3.54g	91% 65.8g	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	52.5% 20g	29% 11g	38g per day for Men 19-50 years
Protein	19.3% 11g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Jerusalem-artichokes	Recommended Dietary Allowance
Vitamin A	0.28% 2.53μg	0.76% 6.85μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	114% 1.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.4% 7.74mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.3% 2.16mg	54.4% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	40.6% 0.53mg	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	14% 55.6μg	22.3% 89μg	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	38% 34mg	30.4% 27.4mg	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	0.67% 0.1mg	8.68% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.58% 4.3μg	0.57% 0.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Jerusalem-artichokes	Recommended Dietary Allowance
Calcium	8.6% 86mg	9.6% 96mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	107% 0.96mg	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	222% 17.8mg	291% 23.3mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	18% 0.41mg	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	36.4% 255mg	76.3% 534mg	700mg per day for Men 19-50 years
Potassium	42.6% 1447mg	86.4% 2938mg	3400mg per day for Men 19-50 years
Selenium	3.2% 1.77μg	8.7% 4.8μg	55μg per day for Men 19-50 years
Sodium	3.54% 53mg	1.83% 27.4mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.24mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	3.23% 119g	14.4% 534g	3700g per day for Men 19-50 years

Baked Potato Skin VS Jerusalem-artichokes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Skin or Jerusalem-artichokes?

Lets compare vitamin content per 500 calories of Baked Potato Skin vs Jerusalem-artichokes:

• 500 calories of Baked Potato Skin have 2.9 times more Vitamin B6 and 1.2 times more Vitamin C than Jerusalem-artichokes.
• While 500 kcal of Raw Jerusalem-artichokes contain 4.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B5 and 1.6 times more Vitamin B9 than Baked Potato Skin.
• Both Baked Potato Skin and Jerusalem-artichokes provide similar amounts of Vitamin B3 per 500 calories.
• Both Baked Potato Skin as well as Raw Jerusalem-artichokes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Baked Potato Skin vs Jerusalem-artichokes:

• 500 calories of Baked Potato Skin have 2.2 times more Copper, 3.8 times more Manganese and 1.5 times more Zinc than Jerusalem-artichokes.
• While 500 kcal of Raw Jerusalem-artichokes contain 1.3 times more Iron, 2.1 times more Phosphorus, 2 times more Potassium and 4.5 times more Water than Baked Potato Skin.
• Both Baked Potato Skin and Jerusalem-artichokes contain similar levels of Magnesium per 500 calories.
• 500 calories of Jerusalem-artichokes lack sufficient amounts of Zinc
• Both Baked Potato Skin as well as Raw Jerusalem-artichokes lack sufficient amounts of Calcium and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Potato Skin have 1.8 times more Fiber than Jerusalem-artichokes.
• While 500 kcal of Raw Jerusalem-artichokes contain 18.6 times more Sugars and 1.3 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Jerusalem-artichokes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Baked Potato Skin as well as Raw Jerusalem-artichokes provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.