Comparing Nutrients in 1 kilogram Boiled Whole Potato Flesh with Salt VS Salted Baked Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Whole Potato Flesh with Salt	8%	1%	91%
Salted Baked Potatoes	10%	1%	89%

Macro Nutrients

	Boiled Whole Potato Flesh with Salt	Salted Baked Potatoes	Recommended Dietary Allowance
Energy	30% 870kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	2.53% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	163% 212g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	16.3% 12g	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	4.7% 3.4g	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	% 4.4g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	52.6% 20g	58% 22g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled Whole Potato Flesh with Salt	Salted Baked Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	75.2% 3.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	239% 3.1mg	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	25% 100μg	70% 280μg	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	144% 130mg	107% 96mg	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	3.33% 0.5mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Whole Potato Flesh with Salt	Salted Baked Potatoes	Recommended Dietary Allowance
Calcium	5% 50mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	131% 1.18mg	0.9mg per day for Men 19-50 years
Fluoride	12.4% 494μg	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	38.8% 3.1mg	135% 11mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	95% 2.2mg	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	63% 440mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	111% 3790mg	157% 5350mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	21% 770g	20.2% 749g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Whole Potato Flesh with Salt VS Salted Baked Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Whole Potato Flesh with Salt versus 1 kg of Salted Baked Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Whole Potato Flesh with Salt vs Salted Baked Potatoes:

• 1 kilogram of Boiled Whole Potato Flesh with Salt has 1.7 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.4 times more Vitamin C than Salted Baked Potatoes.
• While 1 kg of Whole Baked Potatoes with Salt contains 2.4 times more Vitamin B2 and 2.8 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin with Salt.
• Both Boiled Whole Potato Flesh with Salt and Salted Baked Potatoes provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Whole Potato Flesh with Salt have insufficient amounts of Vitamin B2
• Both Boiled Potato Flesh, Cooked In Skin with Salt as well as Whole Baked Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Boiled Whole Potato Flesh with Salt vs Salted Baked Potatoes:

• 1 kilogram of Boiled Whole Potato Flesh with Salt has 1.6 times more Copper and 24 times more Sodium than Salted Baked Potatoes.
• While 1 kg of Whole Baked Potatoes with Salt contains 3.5 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese, 1.6 times more Phosphorus and 1.4 times more Potassium than Boiled Potato Flesh, Cooked In Skin with Salt.
• Both Boiled Whole Potato Flesh with Salt and Salted Baked Potatoes contain similar levels of Zinc and Water per one kilogram.
• Both Boiled Potato Flesh, Cooked In Skin with Salt as well as Whole Baked Potatoes with Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Whole Baked Potatoes with Salt contains 1.3 times more Protein than Boiled Potato Flesh, Cooked In Skin with Salt.
• Both Boiled Whole Potato Flesh with Salt and Salted Baked Potatoes offer comparable quantities of Energy, Carbohydrate and Fiber per one kilogram.
• Both Boiled Potato Flesh, Cooked In Skin with Salt as well as Whole Baked Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.