Comparing Nutrients in 14 ounces Potato Skin VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Potato Skin	Baked Potato Skin	Recommended Dietary Allowance
Energy	7.94% 230kcal	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	38% 49.4g	141% 183g	130g per day for Men 19-50 years
Sugars	NA	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	26% 9.92g	82.5% 31.4g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	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	6.95% 0.083mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	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	17% 67.5μg	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	50.3% 45.2mg	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	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Baked Potato Skin	Recommended Dietary Allowance
Calcium	12% 119mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	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	161% 13mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	21.5% 151mg	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	48.2% 1639mg	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	2.65% 39.7mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	8.93% 331g	5.07% 188g	3700g per day for Men 19-50 years

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

• Baked Potato Skin contains 5.8 times more Vitamin B1, 2.8 times more Vitamin B2, 3 times more Vitamin B3, 2.8 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Potato Skin.
• Both Raw Potato Skin and Baked Potato Skin have similar amounts of Vitamin C per 14 oz.
• Both Raw Potato Skin as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Potato Skin has 1.8 times more Water than Baked Potato Skin.
• While Baked Potato Skin contains 1.9 times more Copper, 2.2 times more Iron, 1.9 times more Magnesium, 2.7 times more Phosphorus, 1.4 times more Potassium, 2.3 times more Selenium, 2.1 times more Sodium and 1.4 times more Zinc than Raw Potato Skin.
• Both Raw Potato Skin and Baked Potato Skin have similar amounts of Calcium and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Potato Skin contains 3.4 times more Energy, 3.7 times more Carbohydrate, 3.2 times more Fiber and 1.7 times more Protein than Raw Potato Skin.
• Both Raw Potato Skin as well as Baked Potato Skin have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.