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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

Compare the macro and micronutrient content in 7 oz of Dried Oriental Radishes 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 Dried Oriental Radishes vs Baked Potato Skin:

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

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

• 7 ounces of Dried Oriental Radishes have 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 Dried Oriental Radishes and Baked Potato Skin contain similar levels of Iron and Manganese per seven ounces.
• Both Dried Oriental Radishes as well as Baked Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Oriental Radishes have 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 Dried Oriental Radishes as well as Baked Potato Skin provide inadequate amounts of Omega 6 in seven ounces.