Comparing Nutrients in 1 pound Salted Baked Potatoes VS Baked Potato Flesh with Salt

Macros Ratio

	Protein	Fat	Carbs
Salted Baked Potatoes	10%	1%	89%
Baked Potato Flesh with Salt	8%	1%	91%

Macro Nutrients

	Salted Baked Potatoes	Baked Potato Flesh with Salt	Recommended Dietary Allowance
Energy	14.5% 422kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.15% 0.2g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.8% 96g	75% 98g	130g per day for Men 19-50 years
Sugars	7.4% 5.35g	10.6% 7.7g	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	2.13% 1.54g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	18% 6.8g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Salted Baked Potatoes	Baked Potato Flesh with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	105% 1.37mg	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	31.8% 127μg	10.2% 41μg	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	48.4% 43.5mg	64.5% 58mg	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	1.2% 0.18mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Baked Potatoes	Baked Potato Flesh with Salt	Recommended Dietary Allowance
Calcium	6.8% 68mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	108% 0.98mg	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	61.2% 4.9mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	31.8% 0.73mg	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	45.4% 318mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	71.4% 2427mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	73% 1093mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.2% 340g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Salted Baked Potatoes vs Baked Potato Flesh with Salt:

• Whole Baked Potatoes with Salt have 2.3 times more Vitamin B2, 3.1 times more Vitamin B9 and 6.7 times more Vitamin K than Baked Potatoes Flesh with Salt.
• While Baked Potatoes Flesh with Salt contain 1.6 times more Vitamin B1, 1.5 times more Vitamin B5 and 1.3 times more Vitamin C than Whole Baked Potatoes with Salt.
• Both Whole Baked Potatoes with Salt and Baked Potatoes Flesh with Salt have similar amounts of Vitamin B3 and Vitamin B6 per 1 lb.
• Both Whole Baked Potatoes with Salt as well as Baked Potatoes Flesh with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Salted Baked Potatoes vs Baked Potato Flesh with Salt:

• Whole Baked Potatoes with Salt have 3 times more Calcium, 3.1 times more Iron, 1.4 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium and 1.2 times more Zinc than Baked Potatoes Flesh with Salt.
• While Baked Potatoes Flesh with Salt contain 1.8 times more Copper and 24.1 times more Sodium than Whole Baked Potatoes with Salt.
• Both Whole Baked Potatoes with Salt and Baked Potatoes Flesh with Salt have similar amounts of Magnesium and Water per 1 lb.
• Both Whole Baked Potatoes with Salt as well as Baked Potatoes Flesh with Salt have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Whole Baked Potatoes with Salt have 1.5 times more Fiber and 1.3 times more Protein than Baked Potatoes Flesh with Salt.
• While Baked Potatoes Flesh with Salt contain 1.4 times more Sugars than Whole Baked Potatoes with Salt.
• Both Whole Baked Potatoes with Salt and Baked Potatoes Flesh with Salt have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Whole Baked Potatoes with Salt as well as Baked Potatoes Flesh with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.