Comparing Nutrients in 1 kilogram Boiled Peeled Potatoes VS Boiled Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Peeled Potatoes	8%	1%	91%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Boiled Peeled Potatoes	Boiled Potato Skin	Recommended Dietary Allowance
Energy	29.7% 860kcal	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	154% 200g	132% 172g	130g per day for Men 19-50 years
Sugars	12.3% 8.9g	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	3.86% 2.8g	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	% 3.3g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	87% 33g	38g per day for Men 19-50 years
Protein	30.5% 17g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Peeled Potatoes	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	81.7% 0.98mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	72.2% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	207% 2.7mg	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	22.5% 90μg	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	82.2% 74mg	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 Peeled Potatoes	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	8% 80mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	186% 1.67mg	976% 8.78mg	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	38.8% 3.1mg	759% 60.7mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	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	57% 400mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	96% 3280mg	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	3.33% 50mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	21% 775g	21% 778g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Peeled Potatoes VS Boiled Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Peeled Potatoes versus 1 kg of Boiled Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Peeled Potatoes vs Boiled Potato Skin:

• 1 kilogram of Boiled Peeled Potatoes has 3.1 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.4 times more Vitamin C than Boiled Potato Skin.
• While 1 kg of Boiled Potato Skin no Salt contains 1.9 times more Vitamin B2 than Boiled Peeled Potatoes no Salt.
• Both Boiled Peeled Potatoes and Boiled Potato Skin provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Peeled Potatoes have insufficient amounts of Vitamin B2
• Both Boiled Peeled Potatoes no Salt as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Peeled Potatoes vs Boiled Potato Skin:

• 1 kg of Boiled Potato Skin no Salt contains 5.6 times more Calcium, 5.3 times more Copper, 19.6 times more Iron, 1.5 times more Magnesium, 9.6 times more Manganese, 1.4 times more Phosphorus and 1.6 times more Zinc than Boiled Peeled Potatoes no Salt.
• Both Boiled Peeled Potatoes and Boiled Potato Skin contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Boiled Peeled Potatoes lack sufficient amounts of Calcium
• Both Boiled Peeled Potatoes no Salt as well as Boiled Potato Skin no Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Potato Skin no Salt contains 1.8 times more Fiber and 1.7 times more Protein than Boiled Peeled Potatoes no Salt.
• Both Boiled Peeled Potatoes and Boiled Potato Skin offer comparable quantities of Energy and Carbohydrate per one kilogram.
• Both Boiled Peeled Potatoes no Salt as well as Boiled Potato Skin no Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.