Comparing Nutrients in 500 calories Yautia VS Baked Potato Skin

Weight per 500 calories

• Yautia: 510g
• Baked Potato Skin: 253g

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

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

Macros Ratio

	Protein	Fat	Carbs
Yautia	6%	3%	91%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Yautia	Baked Potato Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.21% 0.066g	32g per day for Men 19-50 years
Omega 3	NA	1.58% 0.025g	1.6g per day for Men 19-50 years
Omega 6	NA	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	93% 121g	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	20% 7.65g	52.5% 20g	38g per day for Men 19-50 years
Protein	13.3% 7.45g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Yautia	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	41.2% 0.49mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	48.4% 7.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.07mg	43.3% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	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	21.7% 86.7μg	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	29.5% 26.5mg	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

	Yautia	Baked Potato Skin	Recommended Dietary Allowance
Calcium	4.6% 46mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	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	62.5% 5mg	222% 17.8mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	41.3% 0.95mg	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	37% 260mg	36.4% 255mg	700mg per day for Men 19-50 years
Potassium	89.7% 3051mg	42.6% 1447mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	3.2% 1.77μg	55μg per day for Men 19-50 years
Sodium	7.14% 107mg	3.54% 53mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	11.2% 1.24mg	11mg per day for Men 19-50 years
Water	10% 373g	3.23% 119g	3700g per day for Men 19-50 years

Yautia VS Baked Potato Skin Nutrients Per 500 Kcal

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

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

• 500 calories of Yautia have 1.6 times more Vitamin B1 and 1.6 times more Vitamin B9 than Baked Potato Skin.
• While 500 kcal of Baked Potato Skin contain 1.3 times more Vitamin B2, 2.3 times more Vitamin B3, 2 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.3 times more Vitamin C than Raw Yautia .
• Both Raw Yautia 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 Yautia vs Baked Potato Skin:

• 500 calories of Yautia have 2.1 times more Potassium, 2.1 times more Zinc and 3.1 times more Water than Baked Potato Skin.
• While 500 kcal of Baked Potato Skin contain 1.6 times more Copper, 3.6 times more Iron and 1.6 times more Manganese than Raw Yautia .
• Both Yautia and Baked Potato Skin contain similar levels of Magnesium and Phosphorus per 500 calories.
• Both Raw Yautia as well as Baked Potato Skin lack sufficient amounts of Calcium and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Baked Potato Skin contain 2.6 times more Fiber and 1.5 times more Protein than Raw Yautia .
• Both Yautia and Baked Potato Skin offer comparable quantities of Energy and Carbohydrate per 500 calories.