Comparing Nutrients in 7 ounces Epazote VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Epazote	4%	13%	83%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Epazote	Baked Potato Skin	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 14.8g	70.3% 91g	130g per day for Men 19-50 years
Sugars	NA	3.83% 2.78g	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% 7.54g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	1.17% 0.65g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Epazote	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.36mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	94% 1.2mg	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	107% 427μg	11% 43.7μg	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	7.94% 7.14mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Epazote	Baked Potato Skin	Recommended Dietary Allowance
Calcium	54.6% 546mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	180% 1.62mg	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	46.6% 3.73mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	267% 6.15mg	53% 1.22mg	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	24.4% 171mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	37% 1256mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	5.7% 85.3mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.8% 177g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Epazote VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Epazote versus 7 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Epazote vs Baked Potato Skin:

• 7 ounces of Epazote have 3.3 times more Vitamin B2 and 9.8 times more Vitamin B9 than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 4.4 times more Vitamin B1, 4.8 times more Vitamin B3, 4.8 times more Vitamin B5, 4 times more Vitamin B6 and 3.8 times more Vitamin C than Raw Epazote.
• Both Raw Epazote as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Epazote vs Baked Potato Skin:

• 7 ounces of Epazote have 8.1 times more Calcium, 2.8 times more Magnesium, 5 times more Manganese, 2 times more Sodium, 2.2 times more Zinc and 1.9 times more Water than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 4.3 times more Copper and 3.7 times more Iron than Raw Epazote.
• Both Epazote and Baked Potato Skin contain similar levels of Phosphorus and Potassium per seven ounces.
• Both Raw Epazote as well as Baked Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Baked Potato Skin contain 6.2 times more Energy, 6.2 times more Carbohydrate, 2.1 times more Fiber and 13 times more Protein than Raw Epazote.
• 7 ounces of Epazote provide inadequate amounts of Energy and Protein