Comparing Nutrients in 14 ounces Baked Potato Skin with Salt VS Boiled Potato Skin with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin with Salt	8%	0%	92%
Boiled Potato Skin with Salt	14%	1%	85%

Macro Nutrients

	Baked Potato Skin with Salt	Boiled Potato Skin with Salt	Recommended Dietary Allowance
Energy	27% 786kcal	10.7% 310kcal	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	141% 183g	52.5% 68.3g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	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	82.5% 31.4g	34.5% 13g	38g per day for Men 19-50 years
Protein	30.4% 17g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin with Salt	Boiled Potato Skin with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.48mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76% 12mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	28.7% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.44mg	73% 0.95mg	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	22% 87.3μg	9.92% 39.7μg	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	59.5% 53.6mg	23% 20.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin with Salt	Boiled Potato Skin with Salt	Recommended Dietary Allowance
Calcium	13.5% 135mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	360% 3.24mg	387% 3.5mg	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	349% 28mg	301% 24mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	231% 5.3mg	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	57.3% 401mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	67% 2274mg	47.5% 1615mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	68% 1020mg	66% 992mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	5.07% 188g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin with Salt VS Boiled Potato Skin with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Potato Skin with Salt versus 14 oz of Boiled Potato Skin with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Potato Skin with Salt vs Boiled Potato Skin with Salt:

• 14 ounces of Baked Potato Skin with Salt have 3.8 times more Vitamin B1, 2.9 times more Vitamin B2, 2.5 times more Vitamin B3, 2.4 times more Vitamin B5, 2.6 times more Vitamin B6, 2.2 times more Vitamin B9 and 2.6 times more Vitamin C than Boiled Potato Skin with Salt.
• Both Baked Potatoes Skin with Salt as well as Boiled Potato Skin with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Baked Potato Skin with Salt vs Boiled Potato Skin with Salt:

• 14 ounces of Baked Potato Skin with Salt have 1.4 times more Magnesium, 1.9 times more Phosphorus and 1.4 times more Potassium than Boiled Potato Skin with Salt.
• While 14 oz of Boiled Potato Skin with Salt contain 1.3 times more Calcium, 2.2 times more Manganese and 1.6 times more Water than Baked Potatoes Skin with Salt.
• Both Baked Potato Skin with Salt and Boiled Potato Skin with Salt contain similar levels of Copper, Iron, Sodium and Zinc per 14 ounces.
• Both Baked Potatoes Skin with Salt as well as Boiled Potato Skin with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Potato Skin with Salt have 2.5 times more Energy, 2.7 times more Carbohydrate, 2.4 times more Fiber and 1.5 times more Protein than Boiled Potato Skin with Salt.
• Both Baked Potatoes Skin with Salt as well as Boiled Potato Skin with Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.