Comparing Nutrients in 1 pound Baked Potato Flesh VS Boiled Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Baked Potato Flesh	Boiled Potato Skin	Recommended Dietary Allowance
Energy	14.5% 422kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	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	75% 98g	60% 78g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	39.4% 15g	38g per day for Men 19-50 years
Protein	16% 8.9g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	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	39.7% 0.48mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	32.7% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	83.4% 1.1mg	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	11.3% 45.4μg	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	26.2% 23.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	443% 4mg	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	344% 27.5mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	264% 6.07mg	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	35% 245mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	54.3% 1846mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	18% 2mg	11mg per day for Men 19-50 years
Water	9.25% 342g	9.54% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Boiled Potato Skin per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Boiled Potato Skin:

• 1 pound of Baked Potato Flesh has 3.3 times more Vitamin B1, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.5 times more Vitamin C than Boiled Potato Skin.
• While 1 lb of Boiled Potato Skin no Salt contains 1.7 times more Vitamin B2 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Potato Skin provide similar amounts of Vitamin B3 and Vitamin B9 per one pound.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Baked Potatoes Flesh no Salt as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs Boiled Potato Skin:

• 1 lb of Boiled Potato Skin no Salt contains 9 times more Calcium, 4.1 times more Copper, 17.3 times more Iron, 8.3 times more Manganese and 1.5 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Potato Skin contain similar levels of Magnesium, Phosphorus, Potassium and Water per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Baked Potatoes Flesh no Salt as well as Boiled Potato Skin no Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Flesh has 1.3 times more Carbohydrate than Boiled Potato Skin.
• While 1 lb of Boiled Potato Skin no Salt contains 2.2 times more Fiber and 1.5 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Potato Skin offer comparable quantities of Energy per one pound.
• Both Baked Potatoes Flesh no Salt as well as Boiled Potato Skin no Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.