Comparing Nutrients in 5 ounces Baked Potato Skin VS Taro Shoots

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Taro Shoots	27%	6%	67%

Macro Nutrients

	Baked Potato Skin	Taro Shoots	Recommended Dietary Allowance
Energy	9.68% 281kcal	0.54% 15.6kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.2% 65.3g	2.53% 3.3g	130g per day for Men 19-50 years
Sugars	2.74% 2g	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	29.5% 11g	NA	38g per day for Men 19-50 years
Protein	11% 6.1g	2.33% 1.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Taro Shoots	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	2.13% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	12% 0.16mg	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	7.8% 31μg	1.06% 4.25μg	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	21.3% 19mg	33% 29.8mg	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	0.38% 0.057mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Taro Shoots	Recommended Dietary Allowance
Calcium	4.8% 48mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	14% 0.12mg	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	125% 9.98mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	7.5% 0.17mg	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	20.5% 143mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	14% 471mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	1.8% 67g	3.67% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Taro Shoots per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Skin versus 5 oz of Taro Shoots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Skin vs Taro Shoots:

• 5 ounces of Baked Potato Skin have 3.1 times more Vitamin B1, 2.1 times more Vitamin B2, 3.8 times more Vitamin B3, 11.4 times more Vitamin B5, 5.5 times more Vitamin B6 and 7.3 times more Vitamin B9 than Taro Shoots.
• While 5 oz of Raw Taro Shoots contain 1.6 times more Vitamin C than Baked Potato Skin.
• 5 ounces of Taro Shoots have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Baked Potato Skin as well as Raw Taro Shoots have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Potato Skin vs Taro Shoots:

• 5 ounces of Baked Potato Skin have 2.8 times more Calcium, 9.3 times more Copper, 11.7 times more Iron, 5.4 times more Magnesium, 5 times more Manganese, 3.6 times more Phosphorus and 1.7 times more Potassium than Taro Shoots.
• While 5 oz of Raw Taro Shoots contain 2 times more Water than Baked Potato Skin.
• Both Baked Potato Skin and Taro Shoots contain similar levels of Zinc per five ounces.
• 5 ounces of Taro Shoots lack sufficient amounts of Calcium and Magnesium
• Both Baked Potato Skin as well as Raw Taro Shoots lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Skin have 18 times more Energy, 19.9 times more Carbohydrate and 4.7 times more Protein than Taro Shoots.
• 5 ounces of Taro Shoots provide inadequate amounts of Energy, Carbohydrate and Protein
• Both Baked Potato Skin as well as Raw Taro Shoots provide inadequate amounts of Omega 3 and Omega 6 in five ounces.