Comparing Nutrients in 100 grams Baked Potato Skin VS Carissa

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Carissa	3%	17%	80%

Macro Nutrients

	Baked Potato Skin	Carissa	Recommended Dietary Allowance
Energy	6.83% 198kcal	2.14% 62kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	NA	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.4% 46g	10.5% 13.6g	130g per day for Men 19-50 years
Sugars	1.93% 1.4g	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	20.8% 7.9g	NA	38g per day for Men 19-50 years
Protein	7.66% 4.3g	0.89% 0.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Carissa	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.15% 0.11mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.07mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.2% 0.61mg	NA	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	5.5% 22μg	NA	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	15% 13.5mg	42.2% 38mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.27% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Carissa	Recommended Dietary Allowance
Calcium	3.4% 34mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	23.3% 0.21mg	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	88% 7.04mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	NA	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	14.4% 101mg	1% 7mg	700mg per day for Men 19-50 years
Potassium	17% 573mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	NA	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	NA	11mg per day for Men 19-50 years
Water	1.28% 47.3g	2.27% 84g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Carissa per 100 g

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

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

• 100 grams of Baked Potato Skin have 3.1 times more Vitamin B1, 1.8 times more Vitamin B2 and 15.3 times more Vitamin B3 than Carissa.
• While 100 g of Raw Carissa contain 2.8 times more Vitamin C than Baked Potato Skin.
• 100 grams of Carissa have insufficient amounts of Vitamin B3
• Both Baked Potato Skin as well as Raw Carissa have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Baked Potato Skin vs Carissa:

• 100 grams of Baked Potato Skin have 3.1 times more Calcium, 3.9 times more Copper, 5.4 times more Iron, 2.7 times more Magnesium, 14.4 times more Phosphorus and 2.2 times more Potassium than Carissa.
• While 100 g of Raw Carissa contain 1.8 times more Water than Baked Potato Skin.
• 100 grams of Carissa lack sufficient amounts of Calcium and Phosphorus

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Potato Skin have 3.2 times more Energy, 3.4 times more Carbohydrate and 8.6 times more Protein than Carissa.
• 100 grams of Carissa provide inadequate amounts of Protein