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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Baked Potato Skin	Boiled Potato Skin	Recommended Dietary Allowance
Energy	31% 898kcal	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	161% 209g	60% 78g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	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	94% 36g	39.4% 15g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Boiled Potato Skin	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	46% 0.55mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	32.7% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	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	25% 100μg	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	68% 61.2mg	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	6.43% 7.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	15.4% 154mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	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	399% 32mg	344% 27.5mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	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	65.4% 458mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	54.3% 1846mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	18% 2mg	11mg per day for Men 19-50 years
Water	5.8% 215g	9.54% 353g	3700g per day for Men 19-50 years

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

• Baked Potato Skin has 3.8 times more Vitamin B1, 2.9 times more Vitamin B2, 2.5 times more Vitamin B3, 2.4 times more Vitamin B5, 2.6 times more Vitamin B6, 2.2 times more Vitamin B9 and 2.6 times more Vitamin C than Boiled Potato Skin no Salt.
• Both Baked Potato Skin as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Baked Potato Skin has 1.4 times more Magnesium, 1.9 times more Phosphorus, 1.4 times more Potassium, 2.3 times more Selenium and 1.5 times more Sodium than Boiled Potato Skin no Salt.
• While Boiled Potato Skin no Salt contains 1.3 times more Calcium, 2.2 times more Manganese and 1.6 times more Water than Baked Potato Skin.
• Both Baked Potato Skin and Boiled Potato Skin no Salt have similar amounts of Copper, Iron and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Potato Skin has 2.5 times more Energy, 2.7 times more Carbohydrate, 2.4 times more Fiber and 1.5 times more Protein than Boiled Potato Skin no Salt.
• Both Baked Potato Skin as well as Boiled Potato Skin no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.