Comparing Nutrients in 1 kilogram Boiled Potato Skin VS Microwaved Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Skin	14%	1%	85%
Microwaved Potato Flesh	8%	1%	91%

Macro Nutrients

	Boiled Potato Skin	Microwaved Potato Flesh	Recommended Dietary Allowance
Energy	27% 780kcal	34.5% 1000kcal	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	179% 233g	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	42% 16g	38g per day for Men 19-50 years
Protein	51% 28.6g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Skin	Microwaved Potato Flesh	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	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.4% 12.2mg	102% 16.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.2% 3.6mg	119% 5.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	245% 3.2mg	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	Microwaved Potato Flesh	Recommended Dietary Allowance
Calcium	45% 450mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	976% 8.78mg	263% 2.37mg	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	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	582% 13.4mg	74% 1.7mg	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	156% 1090mg	700mg per day for Men 19-50 years
Potassium	120% 4070mg	121% 4110mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	21% 778g	20% 736g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Potato Skin vs Microwaved Potato Flesh:

• Boiled Potato Skin no Salt has 1.4 times more Vitamin B2 than Microwaved Potato, Flesh Only no Salt.
• While Microwaved Potato, Flesh Only no Salt contains 4 times more Vitamin B1, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.9 times more Vitamin C than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin no Salt and Microwaved Potato, Flesh Only no Salt have similar amounts of Vitamin B9 per 1 kg.
• Both Boiled Potato Skin no Salt as well as Microwaved Potato, Flesh Only no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Potato Skin vs Microwaved Potato Flesh:

• Boiled Potato Skin no Salt has 9 times more Calcium, 3.7 times more Copper, 14.8 times more Iron, 7.9 times more Manganese and 1.3 times more Zinc than Microwaved Potato, Flesh Only no Salt.
• While Microwaved Potato, Flesh Only no Salt contains 2 times more Phosphorus than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin no Salt and Microwaved Potato, Flesh Only no Salt have similar amounts of Magnesium, Potassium and Water per 1 kg.
• Both Boiled Potato Skin no Salt as well as Microwaved Potato, Flesh Only no Salt have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Potato Skin no Salt has 2.1 times more Fiber and 1.4 times more Protein than Microwaved Potato, Flesh Only no Salt.
• While Microwaved Potato, Flesh Only no Salt contains 1.3 times more Energy and 1.4 times more Carbohydrate than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin no Salt as well as Microwaved Potato, Flesh Only no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.