Comparing Nutrients in 1 kilogram Baked Potato Flesh with Salt VS Baked Potato Skin with Salt

Macros Ratio

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

Macro Nutrients

	Baked Potato Flesh with Salt	Baked Potato Skin with Salt	Recommended Dietary Allowance
Energy	32% 930kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	354% 461g	130g per day for Men 19-50 years
Sugars	23.4% 17g	19.3% 14g	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	39.5% 15g	208% 79g	38g per day for Men 19-50 years
Protein	35% 19.6g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh with Salt	Baked Potato Skin with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	472% 6.14mg	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	22.5% 90μg	55% 220μg	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	142% 128mg	150% 135mg	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	2.67% 0.4mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh with Salt	Baked Potato Skin with Salt	Recommended Dietary Allowance
Calcium	5% 50mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	908% 8.17mg	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	43.8% 3.5mg	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	268% 6.16mg	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	71.4% 500mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	161% 2410mg	171% 2570mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	20.4% 754g	12.8% 473g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked Potato Flesh with Salt vs Baked Potato Skin with Salt:

• Baked Potatoes Skin with Salt contain 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 with Salt.
• Both Baked Potatoes Flesh with Salt and Baked Potatoes Skin with Salt have similar amounts of Vitamin B1 and Vitamin C per 1 kg.
• Both Baked Potatoes Flesh with Salt as well as Baked Potatoes Skin with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Baked Potato Flesh with Salt vs Baked Potato Skin with Salt:

• Baked Potatoes Flesh with Salt have 1.6 times more Water than Baked Potatoes Skin with Salt.
• While Baked Potatoes Skin with Salt contain 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 and 1.7 times more Zinc than Baked Potatoes Flesh with Salt.
• Both Baked Potatoes Flesh with Salt and Baked Potatoes Skin with Salt have similar amounts of Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Potatoes Flesh with Salt have 1.2 times more Sugars than Baked Potatoes Skin with Salt.
• While Baked Potatoes Skin with Salt contain 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 with Salt.
• Both Baked Potatoes Flesh with Salt as well as Baked Potatoes Skin with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.