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

Macros Ratio

	Protein	Fat	Carbs
Boiled Whole Potato Flesh with Salt	8%	1%	91%
Peeled Potatoes Boiled with Salt	8%	1%	91%

Macro Nutrients

	Boiled Whole Potato Flesh with Salt	Peeled Potatoes Boiled with Salt	Recommended Dietary Allowance
Energy	30% 870kcal	29.7% 860kcal	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	155% 201g	154% 200g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	12.3% 8.9g	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	52.6% 20g	52.6% 20g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Boiled Whole Potato Flesh with Salt	Peeled Potatoes Boiled with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	82% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	207% 2.7mg	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	22.5% 90μg	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	82.2% 74mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Whole Potato Flesh with Salt	Peeled Potatoes Boiled with Salt	Recommended Dietary Allowance
Calcium	5% 50mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	186% 1.67mg	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	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	61% 1.4mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	111% 3790mg	96% 3280mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	21% 770g	21% 775g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled Whole Potato Flesh with Salt versus 1 kg of Peeled Potatoes Boiled with Salt 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 Peeled Potatoes Boiled with Salt:

• 1 kilogram of Boiled Whole Potato Flesh with Salt has 1.8 times more Vitamin C than Peeled Potatoes Boiled with Salt.
• Both Boiled Whole Potato Flesh with Salt and Peeled Potatoes Boiled with Salt provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per one kilogram.
• Both Boiled Potato Flesh, Cooked In Skin with Salt as well as Boiled Peeled Potatoes Flesh with Salt have insufficient amounts of Vitamin A, Vitamin B2, 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 Peeled Potatoes Boiled with Salt:

• Both Boiled Potato Flesh, Cooked In Skin with Salt and Boiled Peeled Potatoes Flesh with Salt have similar amounts of minerals per 1 kg
• Both Boiled Whole Potato Flesh with Salt and Peeled Potatoes Boiled with Salt contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium, Zinc and Water per one kilogram.
• Both Boiled Potato Flesh, Cooked In Skin with Salt as well as Boiled Peeled Potatoes Flesh with Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• Both Boiled Potato Flesh, Cooked In Skin with Salt and Boiled Peeled Potatoes Flesh with Salt have similar amounts of macro-nutrients per 1 kg
• Both Boiled Whole Potato Flesh with Salt and Peeled Potatoes Boiled with Salt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one kilogram.
• Both Boiled Potato Flesh, Cooked In Skin with Salt as well as Boiled Peeled Potatoes Flesh with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.