Comparing Nutrients in 100 grams Baked Potato Skin VS Lemon Grass

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Lemon Grass	6%	4%	90%

Macro Nutrients

	Baked Potato Skin	Lemon Grass	Recommended Dietary Allowance
Energy	6.83% 198kcal	3.4% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	1.94% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.81% 0.14g	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	19.5% 25.3g	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	3.25% 1.82g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Lemon Grass	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	5.4% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.15% 0.11mg	10.4% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.07mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	1% 0.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.2% 0.61mg	6.15% 0.08mg	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	18.8% 75μg	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	2.9% 2.6mg	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	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	Lemon Grass	Recommended Dietary Allowance
Calcium	3.4% 34mg	6.5% 65mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	29.6% 0.27mg	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	102% 8.17mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	227% 5.22mg	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	14.4% 101mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	17% 573mg	21.3% 723mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	20.3% 2.23mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	1.9% 70.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Lemon Grass per 100 g

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

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

• 100 grams of Baked Potato Skin have 1.9 times more Vitamin B1, 2.8 times more Vitamin B3, 17.1 times more Vitamin B5, 7.7 times more Vitamin B6 and 5.2 times more Vitamin C than Lemon Grass .
• While 100 g of Raw Lemon Grass contain 1.3 times more Vitamin B2 and 3.4 times more Vitamin B9 than Baked Potato Skin.
• 100 grams of Lemon Grass have insufficient amounts of Vitamin B5
• Both Baked Potato Skin as well as Raw Lemon Grass have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Baked Potato Skin vs Lemon Grass :

• 100 grams of Baked Potato Skin have 3.1 times more Copper than Lemon Grass .
• While 100 g of Raw Lemon Grass contain 1.9 times more Calcium, 1.4 times more Magnesium, 8.5 times more Manganese, 1.3 times more Potassium and 4.6 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Lemon Grass contain similar levels of Iron and Phosphorus per 100 grams.
• Both Baked Potato Skin as well as Raw Lemon Grass lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Potato Skin have 2 times more Energy, 1.8 times more Carbohydrate and 2.4 times more Protein than Lemon Grass .
• Both Baked Potato Skin as well as Raw Lemon Grass provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.