Comparing Nutrients in 14 ounces Baked Potato Flesh VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Baked Potato Flesh	Baked Potato Skin	Recommended Dietary Allowance
Energy	12.7% 369kcal	27% 786kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	141% 183g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	7.66% 5.56g	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	15.7% 5.95g	82.5% 31.4g	38g per day for Men 19-50 years
Protein	14% 7.78g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	187% 2.44mg	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	8.93% 35.7μg	22% 87.3μg	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	56.4% 51mg	59.5% 53.6mg	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	1.06% 0.16mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Baked Potato Skin	Recommended Dietary Allowance
Calcium	2% 20mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	360% 3.24mg	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	17.4% 1.4mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	106% 2.44mg	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	28.3% 198mg	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	45.6% 1552mg	67% 2274mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	8.1% 299g	5.07% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Potato Flesh vs Baked Potato Skin:

• Baked Potato Skin contains 5 times more Vitamin B2, 2.2 times more Vitamin B3, 1.5 times more Vitamin B5, 2 times more Vitamin B6, 2.4 times more Vitamin B9 and 5.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potatoes Flesh no Salt and Baked Potato Skin have similar amounts of Vitamin B1 and Vitamin C per 14 oz.
• Both Baked Potatoes Flesh no Salt as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Baked Potato Flesh vs Baked Potato Skin:

• Baked Potatoes Flesh no Salt have 1.6 times more Water than Baked Potato Skin.
• While Baked Potato Skin contains 6.8 times more Calcium, 3.8 times more Copper, 20.1 times more Iron, 1.7 times more Magnesium, 3.8 times more Manganese, 2 times more Phosphorus, 1.5 times more Potassium, 2.3 times more Selenium, 4.2 times more Sodium and 1.7 times more Zinc than Baked Potatoes Flesh no Salt.

Comparison of macro-nutrients per 14 ounces:

• Baked Potatoes Flesh no Salt have 1.2 times more Sugars than Baked Potato Skin.
• While Baked Potato Skin contains 2.1 times more Energy, 2.1 times more Carbohydrate, 5.3 times more Fiber and 2.2 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potatoes Flesh no Salt as well as Baked Potato Skin have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.