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

Macros Ratio

	Protein	Fat	Carbs
Salted Baked Potatoes	10%	1%	89%
Baked Potato Skin with Salt	8%	0%	92%

Macro Nutrients

	Salted Baked Potatoes	Baked Potato Skin with Salt	Recommended Dietary Allowance
Energy	14.5% 422kcal	31% 898kcal	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	161% 209g	130g per day for Men 19-50 years
Sugars	7.4% 5.35g	8.76% 6.35g	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	94% 36g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	34.7% 19.5g	56g per day for Men 19-50 years

Vitamins

	Salted Baked Potatoes	Baked Potato Skin with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	77.7% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	214% 2.8mg	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	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	48.4% 43.5mg	68% 61.2mg	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	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Baked Potatoes	Baked Potato Skin with Salt	Recommended Dietary Allowance
Calcium	6.8% 68mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	412% 3.7mg	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	399% 32mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	121% 2.8mg	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	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	71.4% 2427mg	76.4% 2599mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	77.7% 1166mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	9.2% 340g	5.8% 215g	3700g per day for Men 19-50 years

Nutrient Comparison: Salted Baked Potatoes VS Baked Potato Skin with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Salted Baked Potatoes versus 1 lb of Baked Potato Skin with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Salted Baked Potatoes has 1.3 times more Vitamin B9 than Baked Potato Skin with Salt.
• While 1 lb of Baked Potatoes Skin with Salt contains 1.9 times more Vitamin B1, 2.2 times more Vitamin B2, 2.2 times more Vitamin B3, 2.3 times more Vitamin B5, 2 times more Vitamin B6 and 1.4 times more Vitamin C than Whole Baked Potatoes with Salt.
• Both Whole Baked Potatoes with Salt as well as Baked Potatoes Skin with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

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

• 1 pound of Salted Baked Potatoes has 1.6 times more Water than Baked Potato Skin with Salt.
• While 1 lb of Baked Potatoes Skin with Salt contains 2.3 times more Calcium, 6.9 times more Copper, 6.5 times more Iron, 1.5 times more Magnesium, 2.8 times more Manganese, 1.4 times more Phosphorus, 25.7 times more Sodium and 1.4 times more Zinc than Whole Baked Potatoes with Salt.
• Both Salted Baked Potatoes and Baked Potato Skin with Salt contain similar levels of Potassium per one pound.
• 1 pound of Salted Baked Potatoes lack sufficient amounts of Calcium
• Both Whole Baked Potatoes with Salt as well as Baked Potatoes Skin with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Baked Potatoes Skin with Salt contains 2.1 times more Energy, 2.2 times more Carbohydrate, 3.6 times more Fiber and 1.7 times more Protein than Whole Baked Potatoes with Salt.
• Both Whole Baked Potatoes with Salt as well as Baked Potatoes Skin with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.