Comparing Nutrients in 5 ounces Baked Potato Skin VS Tahitian Taro

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Tahitian Taro	23%	18%	59%

Macro Nutrients

	Baked Potato Skin	Tahitian Taro	Recommended Dietary Allowance
Energy	9.68% 281kcal	2.15% 62.4kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	10.7% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	2.33% 0.4g	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	7.53% 9.8g	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	7.06% 3.95g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Tahitian Taro	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	16% 145μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	7.32% 0.088mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	12.6% 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	3.2% 12.8μg	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	151% 136mg	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	Tahitian Taro	Recommended Dietary Allowance
Calcium	4.8% 48mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	11% 0.1mg	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	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	9.68% 0.22mg	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	9.1% 63.8mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	25.3% 859mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	4.72% 71mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	1.8% 67g	3.37% 125g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Baked Potato Skin have 2 times more Vitamin B1, 3.1 times more Vitamin B3, 6.9 times more Vitamin B5, 5.3 times more Vitamin B6 and 2.4 times more Vitamin B9 than Tahitian Taro.
• While 5 oz of Raw Tahitian Taro contain 102 times more Vitamin A, 2.3 times more Vitamin B2 and 7.1 times more Vitamin C than Baked Potato Skin.
• 5 ounces of Baked Potato Skin have insufficient amounts of Vitamin A
• Both Baked Potato Skin as well as Raw Tahitian Taro have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Baked Potato Skin have 11.5 times more Copper, 5.4 times more Iron, 3.9 times more Manganese, 2.2 times more Phosphorus and 5.4 times more Zinc than Tahitian Taro.
• While 5 oz of Raw Tahitian Taro contain 3.8 times more Calcium, 2.4 times more Sodium and 1.9 times more Water than Baked Potato Skin.
• Both Baked Potato Skin and Tahitian Taro contain similar levels of Magnesium and Potassium per five ounces.
• 5 ounces of Tahitian Taro lack sufficient amounts of Zinc
• Both Baked Potato Skin as well as Raw Tahitian Taro lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Skin have 4.5 times more Energy, 6.7 times more Carbohydrate and 1.5 times more Protein than Tahitian Taro.
• While 5 oz of Raw Tahitian Taro contain 12.1 times more Omega 3 than Baked Potato Skin.
• 5 ounces of Baked Potato Skin provide inadequate amounts of Omega 3
• 5 ounces of Tahitian Taro provide inadequate amounts of Energy
• Both Baked Potato Skin as well as Raw Tahitian Taro provide inadequate amounts of Omega 6 in five ounces.