Comparing Nutrients in 1 kilogram Baked Potato Skin VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Baked Potato Skin	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	68.3% 1980kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 461g	201% 262g	130g per day for Men 19-50 years
Sugars	19.3% 14g	9.5% 6.9g	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	208% 79g	68.4% 26g	38g per day for Men 19-50 years
Protein	76.6% 43g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	472% 6.14mg	NA	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	55% 220μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	150% 135mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	34% 340mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	NA	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	880% 70.4mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	NA	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	NA	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	144% 1010mg	NA	700mg per day for Men 19-50 years
Potassium	169% 5730mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	14% 210mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	NA	11mg per day for Men 19-50 years
Water	12.8% 473g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Potato Skin versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Potato Skin vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Baked Potato Skin has 7.9 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Baked Potato Skin vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Baked Potato Skin has 2.3 times more Calcium, 14.1 times more Iron and 1.3 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 14.2 times more Sodium than Baked Potato Skin.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Skin has 1.6 times more Energy, 1.8 times more Carbohydrate, 3 times more Fiber and 1.9 times more Protein than Frozen Roasted Potatoes with Salt.