Comparing Nutrients in 100 grams Romaine Lettuce VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Romaine Lettuce	Baked Potato Skin	Recommended Dietary Allowance
Energy	0.59% 17kcal	6.83% 198kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	7.06% 0.11g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.53% 3.3g	35.4% 46g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	1.93% 1.4g	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	1.1% 0.8g	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	% 0.39g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.53% 2.1g	20.8% 7.9g	38g per day for Men 19-50 years
Protein	2.2% 1.23g	7.66% 4.3g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	48.4% 436μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.15% 0.067mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.96% 0.31mg	19% 3.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.84% 0.14mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	47.2% 0.61mg	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	34% 136μg	5.5% 22μg	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	4.44% 4mg	15% 13.5mg	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	0.87% 0.13mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	85.4% 103μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Baked Potato Skin	Recommended Dietary Allowance
Calcium	3.3% 33mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	5.33% 0.048mg	91% 0.82mg	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	12% 0.97mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	26.8% 0.62mg	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	4.3% 30mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	7.26% 247mg	17% 573mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	2.56% 95g	1.28% 47.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Romaine Lettuce VS Baked Potato Skin per 100 g

Compare the macro and micronutrient content in 100 g of Romaine Lettuce versus 100 g of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Romaine Lettuce vs Baked Potato Skin:

• 100 grams of Romaine Lettuce have 436 times more Vitamin A, 6.2 times more Vitamin B9 and 60.3 times more Vitamin K than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 1.7 times more Vitamin B1, 1.6 times more Vitamin B2, 9.8 times more Vitamin B3, 6 times more Vitamin B5, 8.3 times more Vitamin B6 and 3.4 times more Vitamin C than Raw Cos Or Romaine Lettuce.
• 100 grams of Romaine Lettuce have insufficient amounts of Vitamin B3
• 100 grams of Baked Potato Skin have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Cos Or Romaine Lettuce as well as Baked Potato Skin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Romaine Lettuce vs Baked Potato Skin:

• 100 grams of Romaine Lettuce have 2 times more Water than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 17 times more Copper, 7.3 times more Iron, 3.1 times more Magnesium, 4 times more Manganese, 3.4 times more Phosphorus, 2.3 times more Potassium and 2.1 times more Zinc than Raw Cos Or Romaine Lettuce.
• Both Romaine Lettuce and Baked Potato Skin contain similar levels of Calcium per 100 grams.
• Both Raw Cos Or Romaine Lettuce as well as Baked Potato Skin lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Romaine Lettuce have 11.3 times more Omega 3 than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 11.6 times more Energy, 14 times more Carbohydrate, 3.8 times more Fiber and 3.5 times more Protein than Raw Cos Or Romaine Lettuce.
• 100 grams of Romaine Lettuce provide inadequate amounts of Energy
• 100 grams of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Raw Cos Or Romaine Lettuce as well as Baked Potato Skin provide inadequate amounts of Omega 6 in 100 grams.