Comparing Nutrients in 100 grams Taro VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Taro	5%	2%	93%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Taro	Baked Potato Skin	Recommended Dietary Allowance
Energy	3.86% 112kcal	6.83% 198kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	1.56% 0.025g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	20.4% 26.5g	35.4% 46g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	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	10.8% 4.1g	20.8% 7.9g	38g per day for Men 19-50 years
Protein	2.68% 1.5g	7.66% 4.3g	56g per day for Men 19-50 years

Vitamins

	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	7.9% 0.095mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.92% 0.025mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	19% 3.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.06% 0.3mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.8% 0.28mg	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	5.5% 22μg	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% 4.5mg	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	16% 2.38mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro	Baked Potato Skin	Recommended Dietary Allowance
Calcium	4.3% 43mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	6.88% 0.55mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	7.86% 33mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	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	12% 84mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	17% 573mg	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	0.73% 11mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	1.9% 70.6g	1.28% 47.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Taro VS Baked Potato Skin per 100 g

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

• 100 grams of Taro have 59.5 times more Vitamin E than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 1.3 times more Vitamin B1, 4.2 times more Vitamin B2, 5.1 times more Vitamin B3, 2.8 times more Vitamin B5, 2.2 times more Vitamin B6 and 3 times more Vitamin C than Raw Taro.
• Both Taro and Baked Potato Skin provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Taro have insufficient amounts of Vitamin B2
• 100 grams of Baked Potato Skin have insufficient amounts of Vitamin E
• Both Raw Taro 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 Taro vs Baked Potato Skin:

• 100 grams of Taro have 1.3 times more Calcium than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 4.8 times more Copper, 12.8 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese and 2.1 times more Zinc than Raw Taro.
• Both Taro and Baked Potato Skin contain similar levels of Phosphorus and Potassium per 100 grams.
• Both Raw Taro 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 1.8 times more Energy, 1.7 times more Carbohydrate, 1.9 times more Fiber and 2.9 times more Protein than Raw Taro.
• Both Raw Taro as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.