Comparing Nutrients in 1 kilogram Boiled Potato Flesh, Cooked In Skin VS Boiled Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Boiled Potato Skin	Recommended Dietary Allowance
Energy	30% 870kcal	27% 780kcal	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	132% 172g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	NA	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	4% 2.9g	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.9g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	87% 33g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Boiled Potato Skin	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	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	72.2% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	184% 2.4mg	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	25% 100μg	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	57.8% 52mg	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	0.67% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	5% 50mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	976% 8.78mg	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	759% 60.7mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	582% 13.4mg	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	77% 540mg	700mg per day for Men 19-50 years
Potassium	111% 3790mg	120% 4070mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	21% 770g	21% 778g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Potato Flesh, Cooked In Skin vs Boiled Potato Skin:

• Boiled Potato Flesh, Cooked In Skin without Salt has 3.3 times more Vitamin B1, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.5 times more Vitamin C than Boiled Potato Skin no Salt.
• While Boiled Potato Skin no Salt contains 1.8 times more Vitamin B2 than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin without Salt and Boiled Potato Skin no Salt have similar amounts of Vitamin B3 and Vitamin B9 per 1 kg.
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Potato Flesh, Cooked In Skin vs Boiled Potato Skin:

• Boiled Potato Skin no Salt contains 9 times more Calcium, 4.7 times more Copper, 19.6 times more Iron, 1.4 times more Magnesium, 9.7 times more Manganese and 1.5 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin without Salt and Boiled Potato Skin no Salt have similar amounts of Phosphorus, Potassium and Water per 1 kg.
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Boiled Potato Skin no Salt have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Potato Skin no Salt contains 1.8 times more Fiber and 1.5 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin without Salt and Boiled Potato Skin no Salt have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Boiled Potato Skin no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.