Comparing Nutrients in 1 kilogram Boiled Potato Skin with Salt VS Microwaved Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Skin with Salt	14%	1%	85%
Microwaved Potatoes with Salt	9%	1%	90%

Macro Nutrients

	Boiled Potato Skin with Salt	Microwaved Potatoes with Salt	Recommended Dietary Allowance
Energy	27% 780kcal	36.2% 1050kcal	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	132% 172g	186% 242g	130g per day for Men 19-50 years
Sugars	NA	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	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	87% 33g	60.5% 23g	38g per day for Men 19-50 years
Protein	51% 28.6g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Skin with Salt	Microwaved Potatoes 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	26.7% 0.32mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.4% 12.2mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.2% 3.6mg	91% 4.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	265% 3.44mg	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	30% 120μg	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	57.8% 52mg	168% 151mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Skin with Salt	Microwaved Potatoes with Salt	Recommended Dietary Allowance
Calcium	45% 450mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	976% 8.78mg	371% 3.34mg	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	759% 60.7mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	582% 13.4mg	127% 2.92mg	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	77% 540mg	150% 1050mg	700mg per day for Men 19-50 years
Potassium	120% 4070mg	131% 4470mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	167% 2500mg	163% 2440mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	21% 778g	19.5% 720g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Potato Skin with Salt vs Microwaved Potatoes with Salt:

• Whole Microwaved Potatoes with Salt contain 3.8 times more Vitamin B1, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.9 times more Vitamin C than Boiled Potato Skin with Salt.
• Both Boiled Potato Skin with Salt and Whole Microwaved Potatoes with Salt have similar amounts of Vitamin B2 and Vitamin B9 per 1 kg.
• Both Boiled Potato Skin with Salt as well as Whole Microwaved Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Potato Skin with Salt vs Microwaved Potatoes with Salt:

• Boiled Potato Skin with Salt has 4.1 times more Calcium, 2.6 times more Copper, 4.9 times more Iron, 4.6 times more Manganese and 1.2 times more Zinc than Whole Microwaved Potatoes with Salt.
• While Whole Microwaved Potatoes with Salt contain 1.9 times more Phosphorus than Boiled Potato Skin with Salt.
• Both Boiled Potato Skin with Salt and Whole Microwaved Potatoes with Salt have similar amounts of Magnesium, Potassium, Sodium and Water per 1 kg.
• Both Boiled Potato Skin with Salt as well as Whole Microwaved Potatoes with Salt have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Potato Skin with Salt has 1.4 times more Fiber than Whole Microwaved Potatoes with Salt.
• While Whole Microwaved Potatoes with Salt contain 1.3 times more Energy and 1.4 times more Carbohydrate than Boiled Potato Skin with Salt.
• Both Boiled Potato Skin with Salt and Whole Microwaved Potatoes with Salt have similar amounts of Protein per 1 kg.
• Both Boiled Potato Skin with Salt as well as Whole Microwaved Potatoes with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.