Comparing Nutrients in 100 calories Boiled Potato Skin with Salt VS Microwaved Potato Flesh with Salt

Weight per 100 calories

• Boiled Potato Skin with Salt: 128g
• Microwaved Potato Flesh with Salt: 100g

Microwaved Potato Flesh with Salt has 1.3 times more energy per unit of mass than Boiled Potato Skin with Salt, which is average in comparison to other foods. Boiled Potato Skin with Salt having average energy density.

Discover which food has more nutrients per 100 calories - Boiled Potato Skin with Salt or Microwaved Potato Flesh with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Skin with Salt	14%	1%	85%
Microwaved Potato Flesh with Salt	8%	1%	91%

Macro Nutrients

	Boiled Potato Skin with Salt	Microwaved Potato Flesh with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	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	17% 22g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	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	11% 4.23g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	6.55% 3.67g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Skin with Salt	Microwaved Potato Flesh with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.4% 0.041mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.55% 0.046mg	1.92% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.8% 1.57mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.26% 0.46mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	24.5% 0.32mg	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	3.2% 13μg	3% 12μg	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	7.4% 6.67mg	16.8% 15mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Skin with Salt	Microwaved Potato Flesh with Salt	Recommended Dietary Allowance
Calcium	5.77% 57.7mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	26.3% 0.24mg	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	97% 7.8mg	5.13% 0.41mg	8mg per day for Men 19-50 years
Magnesium	9.16% 38.5mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	74.6% 1.7mg	7.4% 0.17mg	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	9.9% 69.2mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	0.7% 0.38μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	21.4% 321mg	16% 243mg	1500mg per day for Men 19-50 years
Zinc	5.13% 0.56mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	2.7% 100g	2% 73.6g	3700g per day for Men 19-50 years

Boiled Potato Skin With Salt VS Microwaved Potato Flesh With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Potato Skin with Salt or Microwaved Potato Flesh with Salt?

Lets compare vitamin content per 100 calories of Boiled Potato Skin with Salt vs Microwaved Potato Flesh with Salt:

• 100 calories of Boiled Potato Skin with Salt have 1.8 times more Vitamin B2 than Microwaved Potato Flesh with Salt.
• While 100 kcal of Microwaved Potato Flesh with Salt contain 3.1 times more Vitamin B1, 1.3 times more Vitamin B5 and 2.3 times more Vitamin C than Boiled Potato Skin with Salt.
• Both Boiled Potato Skin with Salt and Microwaved Potato Flesh with Salt provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 100 calories.
• 100 calories of Microwaved Potato Flesh with Salt have insufficient amounts of Vitamin B2
• Both Boiled Potato Skin with Salt as well as Microwaved Potato Flesh with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Potato Skin with Salt vs Microwaved Potato Flesh with Salt:

• 100 calories of Boiled Potato Skin with Salt have 11.5 times more Calcium, 4.7 times more Copper, 19 times more Iron, 1.5 times more Magnesium, 10.1 times more Manganese, 1.3 times more Potassium, 1.3 times more Sodium, 1.7 times more Zinc and 1.4 times more Water than Microwaved Potato Flesh with Salt.
• While 100 kcal of Microwaved Potato Flesh with Salt contain 1.6 times more Phosphorus than Boiled Potato Skin with Salt.
• 100 calories of Microwaved Potato Flesh with Salt lack sufficient amounts of Calcium
• Both Boiled Potato Skin with Salt as well as Microwaved Potato Flesh with Salt lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Potato Skin with Salt have 2.6 times more Fiber and 1.7 times more Protein than Microwaved Potato Flesh with Salt.
• Both Boiled Potato Skin with Salt and Microwaved Potato Flesh with Salt offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Boiled Potato Skin with Salt as well as Microwaved Potato Flesh with Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.