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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 1 pound of Baked Potato Flesh with Salt has 1.6 times more Vitamin B1, 1.5 times more Vitamin B5 and 1.3 times more Vitamin C than Salted Baked Potatoes.
• While 1 lb of Whole Baked Potatoes with Salt contains 2.3 times more Vitamin B2 and 3.1 times more Vitamin B9 than Baked Potatoes Flesh with Salt.
• Both Baked Potato Flesh with Salt and Salted Baked Potatoes provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Baked Potato Flesh with Salt have insufficient amounts of Vitamin B2
• Both Baked Potatoes Flesh with Salt as well as Whole Baked Potatoes 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 Baked Potato Flesh with Salt vs Salted Baked Potatoes:

• 1 pound of Baked Potato Flesh with Salt has 1.8 times more Copper and 24.1 times more Sodium than Salted Baked Potatoes.
• While 1 lb of Whole Baked Potatoes with Salt contains 3.1 times more Iron, 1.4 times more Manganese, 1.4 times more Phosphorus and 1.4 times more Potassium than Baked Potatoes Flesh with Salt.
• Both Baked Potato Flesh with Salt and Salted Baked Potatoes contain similar levels of Magnesium, Zinc and Water per one pound.
• Both Baked Potatoes Flesh with Salt as well as Whole Baked Potatoes with Salt lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Flesh with Salt has 1.4 times more Sugars than Salted Baked Potatoes.
• While 1 lb of Whole Baked Potatoes with Salt contains 1.5 times more Fiber and 1.3 times more Protein than Baked Potatoes Flesh with Salt.
• Both Baked Potato Flesh with Salt and Salted Baked Potatoes offer comparable quantities of Energy and Carbohydrate per one pound.
• Both Baked Potatoes Flesh with Salt as well as Whole Baked Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.