Comparing Nutrients in 7 ounces Baked Potato Skin VS Dried Oriental Radishes

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Dried Oriental Radishes	11%	2%	87%

Macro Nutrients

	Baked Potato Skin	Dried Oriental Radishes	Recommended Dietary Allowance
Energy	13.5% 393kcal	18.5% 538kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	25.5% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	97% 126g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	102% 74g	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	41.3% 15.7g	125% 47.4g	38g per day for Men 19-50 years
Protein	15.2% 8.5g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Dried Oriental Radishes	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	94% 1.23mg	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	11% 43.7μg	146% 585μg	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	29.8% 26.8mg	0% 0mg	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	0.53% 0.079mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Dried Oriental Radishes	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	125% 1248mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	360% 3.24mg	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	175% 14mg	167% 13.4mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	46.5% 1.07mg	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	28.6% 200mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	33.4% 1137mg	204% 6934mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	36.8% 552mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	38.4% 4.23mg	11mg per day for Men 19-50 years
Water	2.54% 94g	1.06% 39g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Dried Oriental Radishes per 7 oz

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

Lets compare vitamin content per 7 ounces of Baked Potato Skin vs Dried Oriental Radishes:

• 7 ounces of Baked Potato Skin have more Vitamin C than Dried Oriental Radishes.
• While 7 oz of Dried Oriental Radishes contain 2.2 times more Vitamin B1, 6.4 times more Vitamin B2, 2.2 times more Vitamin B5, 13.4 times more Vitamin B9 and 2.6 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Dried Oriental Radishes provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin K
• 7 ounces of Dried Oriental Radishes have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Dried Oriental Radishes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Skin vs Dried Oriental Radishes:

• 7 oz of Dried Oriental Radishes contain 18.5 times more Calcium, 2 times more Copper, 4 times more Magnesium, 2 times more Phosphorus, 6.1 times more Potassium, 13.2 times more Sodium and 4.3 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Dried Oriental Radishes contain similar levels of Iron and Manganese per seven ounces.
• Both Baked Potato Skin as well as Dried Oriental Radishes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Oriental Radishes contain 1.4 times more Energy, 20.6 times more Omega 3, 1.4 times more Carbohydrate, 26.7 times more Sugars, 3 times more Fiber and 1.8 times more Protein than Baked Potato Skin.
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Baked Potato Skin as well as Dried Oriental Radishes provide inadequate amounts of Omega 6 in seven ounces.