Comparing Nutrients in 100 grams Baked Potato Skin VS Dried Oriental Radishes

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Dried Oriental Radishes	11%	2%	87%

Macro Nutrients

	Baked Potato Skin	Dried Oriental Radishes	Recommended Dietary Allowance
Energy	6.83% 198kcal	9.34% 271kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.74% 0.72g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.69% 0.12g	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	48.7% 63.4g	130g per day for Men 19-50 years
Sugars	1.93% 1.4g	51.5% 37.3g	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	63% 24g	38g per day for Men 19-50 years
Protein	7.66% 4.3g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Dried Oriental Radishes	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	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.15% 0.11mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.07mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.2% 0.61mg	47.5% 0.62mg	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	73.8% 295μg	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	0% 0mg	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	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	3.75% 4.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Dried Oriental Radishes	Recommended Dietary Allowance
Calcium	3.4% 34mg	63% 629mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	181% 1.63mg	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	84% 6.73mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	23.4% 0.54mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	17% 573mg	103% 3494mg	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	18.5% 278mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	0.53% 19.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Dried Oriental Radishes per 100 g

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

Lets compare vitamin content per 100 grams of Baked Potato Skin vs Dried Oriental Radishes:

• 100 grams of Baked Potato Skin have more Vitamin C than Dried Oriental Radishes.
• While 100 g of Dried Oriental Radishes contain 2.2 times more Vitamin B1, 6.4 times more Vitamin B2, 2.2 times more Vitamin B5, 13.4 times more Vitamin B9 and 2.6 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Dried Oriental Radishes provide similar amounts of Vitamin B3 and Vitamin B6 per 100 grams.
• 100 grams of Baked Potato Skin have insufficient amounts of Vitamin K
• 100 grams of Dried Oriental Radishes have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Dried Oriental Radishes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Baked Potato Skin vs Dried Oriental Radishes:

• 100 g of Dried Oriental Radishes contain 18.5 times more Calcium, 2 times more Copper, 4 times more Magnesium, 2 times more Phosphorus, 6.1 times more Potassium, 13.2 times more Sodium and 4.3 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Dried Oriental Radishes contain similar levels of Iron and Manganese per 100 grams.
• Both Baked Potato Skin as well as Dried Oriental Radishes lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Dried Oriental Radishes contain 1.4 times more Energy, 20.6 times more Omega 3, 1.4 times more Carbohydrate, 26.7 times more Sugars, 3 times more Fiber and 1.8 times more Protein than Baked Potato Skin.
• 100 grams of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Baked Potato Skin as well as Dried Oriental Radishes provide inadequate amounts of Omega 6 in 100 grams.