Comparing Nutrients in 100 grams Baked Potato Skin VS Kiwano

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Kiwano	15%	23%	62%

Macro Nutrients

	Baked Potato Skin	Kiwano	Recommended Dietary Allowance
Energy	6.83% 198kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	1.3% 1.26g	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	NA	290mg per day for Men 19-50 years
Carbohydrate	35.4% 46g	5.8% 7.56g	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	3.18% 1.78g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Kiwano	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.15% 0.11mg	1.15% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.07mg	3.53% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.2% 0.61mg	4.85% 0.063mg	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	0.75% 3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15% 13.5mg	5.9% 5.3mg	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	Kiwano	Recommended Dietary Allowance
Calcium	3.4% 34mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	2.22% 0.02mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	1.7% 0.039mg	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	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	17% 573mg	3.6% 123mg	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	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	4.36% 0.48mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	2.4% 89g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Kiwano per 100 g

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

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

• 100 grams of Baked Potato Skin have 4.9 times more Vitamin B1, 7.1 times more Vitamin B2, 5.4 times more Vitamin B3, 4.7 times more Vitamin B5, 9.7 times more Vitamin B6, 7.3 times more Vitamin B9 and 2.5 times more Vitamin C than Kiwano.
• 100 grams of Kiwano have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Baked Potato Skin as well as Horned melon have insufficient amounts of Vitamin A in 100 grams.

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

• 100 grams of Baked Potato Skin have 2.6 times more Calcium, 40.9 times more Copper, 6.2 times more Iron, 15.8 times more Manganese, 2.7 times more Phosphorus and 4.7 times more Potassium than Kiwano.
• While 100 g of Horned melon contain 1.9 times more Water than Baked Potato Skin.
• Both Baked Potato Skin and Kiwano contain similar levels of Magnesium and Zinc per 100 grams.
• 100 grams of Kiwano lack sufficient amounts of Calcium and Manganese

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Potato Skin have 4.5 times more Energy, 6.1 times more Carbohydrate and 2.4 times more Protein than Kiwano.
• 100 grams of Kiwano provide inadequate amounts of Energy