Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Baked Red Potatoes	Baked Potato Skin	Recommended Dietary Allowance
Energy	30% 870kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	151% 196g	354% 461g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	19.3% 14g	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	6.07% 4.4g	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	% 5.5g	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	208% 79g	38g per day for Men 19-50 years
Protein	41% 23g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	472% 6.14mg	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	67.5% 270μg	55% 220μg	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	140% 126mg	150% 135mg	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	5.33% 0.8mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Baked Potato Skin	Recommended Dietary Allowance
Calcium	9% 90mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	908% 8.17mg	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	87.5% 7mg	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	268% 6.16mg	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	103% 720mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	20.7% 767g	12.8% 473g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Baked Potato Skin:

• Baked Whole Red Potatoes have 1.2 times more Vitamin B9 and 1.6 times more Vitamin K than Baked Potato Skin.
• While Baked Potato Skin contains 1.7 times more Vitamin B1, 2.1 times more Vitamin B2, 1.9 times more Vitamin B3, 2.5 times more Vitamin B5 and 2.9 times more Vitamin B6 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Baked Potato Skin have similar amounts of Vitamin C per 1 kg.
• Both Baked Whole Red Potatoes as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Baked Potato Skin:

• Baked Whole Red Potatoes have 1.6 times more Water than Baked Potato Skin.
• While Baked Potato Skin contains 3.8 times more Calcium, 4.7 times more Copper, 10.1 times more Iron, 1.5 times more Magnesium, 3.6 times more Manganese, 1.4 times more Phosphorus and 1.8 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Baked Potato Skin have similar amounts of Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Potato Skin contains 2.3 times more Energy, 2.4 times more Carbohydrate, 4.4 times more Fiber and 1.9 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Baked Potato Skin have similar amounts of Sugars per 1 kg.
• Both Baked Whole Red Potatoes as well as Baked Potato Skin have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.