Comparing Nutrients in 100 grams Cooked Taro VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro	1%	1%	98%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Cooked Taro	Baked Potato Skin	Recommended Dietary Allowance
Energy	4.9% 142kcal	6.83% 198kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.072% 0.023g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	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	26.6% 34.6g	35.4% 46g	130g per day for Men 19-50 years
Sugars	0.68% 0.49g	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	13.4% 5.1g	20.8% 7.9g	38g per day for Men 19-50 years
Protein	0.93% 0.52g	7.66% 4.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	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	2.15% 0.028mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	19% 3.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.72% 0.34mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	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	4.75% 19μg	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	5.56% 5mg	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	19.5% 2.93mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro	Baked Potato Skin	Recommended Dietary Allowance
Calcium	1.8% 18mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	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	9% 0.72mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	19.5% 0.45mg	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	11% 76mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	14.2% 484mg	17% 573mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	1.72% 63.8g	1.28% 47.3g	3700g per day for Men 19-50 years

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

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

• 100 grams of Cooked Taro have 73.3 times more Vitamin E than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 3.8 times more Vitamin B2, 6 times more Vitamin B3, 2.6 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.7 times more Vitamin C than Cooked Taro no Salt.
• Both Cooked Taro and Baked Potato Skin provide similar amounts of Vitamin B1 and Vitamin B9 per 100 grams.
• 100 grams of Baked Potato Skin have insufficient amounts of Vitamin E
• Both Cooked Taro no Salt 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 Taro vs Baked Potato Skin:

• 100 g of Baked Potato Skin contain 1.9 times more Calcium, 4.1 times more Copper, 9.8 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus and 1.8 times more Zinc than Cooked Taro no Salt.
• Both Cooked Taro and Baked Potato Skin contain similar levels of Potassium per 100 grams.
• 100 grams of Cooked Taro lack sufficient amounts of Calcium
• Both Cooked Taro no Salt as well as Baked Potato Skin lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Baked Potato Skin contain 1.4 times more Energy, 1.3 times more Carbohydrate, 1.5 times more Fiber and 8.3 times more Protein than Cooked Taro no Salt.
• 100 grams of Cooked Taro provide inadequate amounts of Protein
• Both Cooked Taro no Salt as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.