Comparing Nutrients in 100 grams Cooked Quinoa VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Cooked Quinoa	Baked Potato Skin	Recommended Dietary Allowance
Energy	4.14% 120kcal	6.83% 198kcal	2900kcal per day for Men 19-50 years
Fat	1.98% 1.92g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	5.73% 0.97g	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	16.4% 21.3g	35.4% 46g	130g per day for Men 19-50 years
Sugars	1.2% 0.87g	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	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	7.37% 2.8g	20.8% 7.9g	38g per day for Men 19-50 years
Protein	7.86% 4.4g	7.66% 4.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.9% 0.11mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.58% 0.41mg	19% 3.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	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	10.5% 42μg	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	0% 0mg	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	4.2% 0.63mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Baked Potato Skin	Recommended Dietary Allowance
Calcium	1.7% 17mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	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	18.6% 1.5mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	15.2% 64mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	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	21.7% 152mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	5.06% 172mg	17% 573mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	1.94% 71.6g	1.28% 47.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Quinoa VS Baked Potato Skin per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Quinoa 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 Cooked Quinoa vs Baked Potato Skin:

• 100 grams of Cooked Quinoa have 1.9 times more Vitamin B9 and 15.8 times more Vitamin E than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 7.4 times more Vitamin B3, 5 times more Vitamin B6 and more Vitamin C than Cooked Quinoa.
• Both Cooked Quinoa and Baked Potato Skin provide similar amounts of Vitamin B1 and Vitamin B2 per 100 grams.
• 100 grams of Cooked Quinoa have insufficient amounts of Vitamin C
• 100 grams of Baked Potato Skin have insufficient amounts of Vitamin E
• Both Cooked Quinoa as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cooked Quinoa vs Baked Potato Skin:

• 100 grams of Cooked Quinoa have 1.5 times more Magnesium, 1.5 times more Phosphorus, 4 times more Selenium and 2.2 times more Zinc than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 2 times more Calcium, 4.3 times more Copper, 4.7 times more Iron and 3.3 times more Potassium than Cooked Quinoa.
• Both Cooked Quinoa and Baked Potato Skin contain similar levels of Manganese per 100 grams.
• 100 grams of Cooked Quinoa lack sufficient amounts of Calcium
• 100 grams of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Quinoa have 8.5 times more Omega 3 and 30.4 times more Omega 6 than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 1.7 times more Energy, 2.2 times more Carbohydrate and 2.8 times more Fiber than Cooked Quinoa.
• Both Cooked Quinoa and Baked Potato Skin offer comparable quantities of Protein per 100 grams.
• 100 grams of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6