Comparing Nutrients in 7 ounces Taro VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Taro	5%	2%	93%
Potato Skin	17%	1%	82%

Macro Nutrients

	Taro	Potato Skin	Recommended Dietary Allowance
Energy	7.66% 222kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	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	40.4% 52.5g	19% 24.7g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	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	21.4% 8.14g	13% 4.96g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Taro	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.2% 0.56mg	36.5% 0.47mg	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	8.43% 33.7μg	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	9.92% 8.93mg	25% 22.6mg	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	31.5% 4.72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro	Potato Skin	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	93% 0.84mg	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	13.6% 1.1mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	52% 1.2mg	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% 167mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	34.5% 1173mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.8% 140g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Taro VS Potato Skin per 7 oz

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

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

• 7 ounces of Taro have 4.5 times more Vitamin B1 and 1.3 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.5 times more Vitamin B2, 1.7 times more Vitamin B3 and 2.5 times more Vitamin C than Raw Taro.
• Both Taro and Potato Skin provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Taro have insufficient amounts of Vitamin B2
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Taro as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Taro vs Potato Skin:

• 7 ounces of Taro have 1.4 times more Calcium, 1.4 times more Magnesium, 2.2 times more Phosphorus and 1.4 times more Potassium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.5 times more Copper, 5.9 times more Iron, 1.6 times more Manganese and 1.5 times more Zinc than Raw Taro.
• Both Raw Taro as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Taro have 1.9 times more Energy, 2.1 times more Carbohydrate and 1.6 times more Fiber than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.7 times more Protein than Raw Taro.
• Both Raw Taro as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.