Comparing Nutrients in 5 ounces Potato Skin VS Cooked Taro Shoots

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cooked Taro Shoots	18%	4%	78%

Macro Nutrients

	Potato Skin	Cooked Taro Shoots	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	0.68% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	3.5% 4.54g	130g per day for Men 19-50 years
Sugars	NA	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	9.33% 3.54g	NA	38g per day for Men 19-50 years
Protein	6.5% 3.64g	1.85% 1.03g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cooked Taro Shoots	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	7.18% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	2.15% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	12.2% 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	6.02% 24μg	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	18% 16mg	29.8% 26.8mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cooked Taro Shoots	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	15% 0.13mg	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	57.4% 4.6mg	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	8% 0.18mg	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	7.7% 54mg	5.26% 37mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	14.3% 488mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.65% 135g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Potato Skin have 1.3 times more Vitamin B3, 4 times more Vitamin B5, 2.1 times more Vitamin B6 and 5.7 times more Vitamin B9 than Cooked Taro Shoots.
• While 5 oz of Cooked Taro Shoots no Salt contain 1.8 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.7 times more Vitamin C than Raw Potato Skin.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 5 ounces of Cooked Taro Shoots have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Raw Potato Skin as well as Cooked Taro Shoots no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Potato Skin have 2.1 times more Calcium, 4.5 times more Copper, 7.9 times more Iron, 2.9 times more Magnesium, 4.6 times more Manganese, 1.5 times more Phosphorus and 1.2 times more Potassium than Cooked Taro Shoots.
• While 5 oz of Cooked Taro Shoots no Salt contain 1.5 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Cooked Taro Shoots contain similar levels of Water per five ounces.
• 5 ounces of Cooked Taro Shoots lack sufficient amounts of Calcium and Magnesium
• Both Raw Potato Skin as well as Cooked Taro Shoots no Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Potato Skin have 4.1 times more Energy, 3.9 times more Carbohydrate and 3.5 times more Protein than Cooked Taro Shoots.
• 5 ounces of Cooked Taro Shoots provide inadequate amounts of Energy and Protein
• Both Raw Potato Skin as well as Cooked Taro Shoots no Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.