Comparing Nutrients in 1 pound Boiled Whole Potato Flesh with Salt VS Peeled Potatoes Boiled with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Whole Potato Flesh with Salt	8%	1%	91%
Peeled Potatoes Boiled with Salt	8%	1%	91%

Macro Nutrients

	Boiled Whole Potato Flesh with Salt	Peeled Potatoes Boiled with Salt	Recommended Dietary Allowance
Energy	13.6% 395kcal	13.5% 390kcal	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	70.2% 91g	70% 91g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	5.57% 4.04g	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	24% 9.07g	24% 9.07g	38g per day for Men 19-50 years
Protein	15% 8.5g	14% 7.76g	56g per day for Men 19-50 years

Vitamins

	Boiled Whole Potato Flesh with Salt	Peeled Potatoes Boiled with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.53mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	94% 1.22mg	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	11.3% 45.4μg	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	65.5% 59mg	37.3% 33.6mg	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	1.5% 0.23mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Whole Potato Flesh with Salt	Peeled Potatoes Boiled with Salt	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	84% 0.76mg	0.9mg per day for Men 19-50 years
Fluoride	5.6% 224μg	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	17.6% 1.4mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	27.2% 0.63mg	27.6% 0.64mg	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	28.5% 200mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	50.6% 1719mg	43.8% 1488mg	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	72.6% 1089mg	73% 1093mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	9.44% 349g	9.5% 351g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Whole Potato Flesh with Salt VS Peeled Potatoes Boiled with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Whole Potato Flesh with Salt vs Peeled Potatoes Boiled with Salt:

• 1 pound of Boiled Whole Potato Flesh with Salt has 1.8 times more Vitamin C than Peeled Potatoes Boiled with Salt.
• Both Boiled Whole Potato Flesh with Salt and Peeled Potatoes Boiled with Salt provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per one pound.
• Both Boiled Potato Flesh, Cooked In Skin with Salt as well as Boiled Peeled Potatoes Flesh with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Boiled Whole Potato Flesh with Salt vs Peeled Potatoes Boiled with Salt:

• Both Boiled Potato Flesh, Cooked In Skin with Salt and Boiled Peeled Potatoes Flesh with Salt have similar amounts of minerals per 1 lb
• Both Boiled Whole Potato Flesh with Salt and Peeled Potatoes Boiled with Salt contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium, Zinc and Water per one pound.
• Both Boiled Potato Flesh, Cooked In Skin with Salt as well as Boiled Peeled Potatoes Flesh with Salt lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• Both Boiled Potato Flesh, Cooked In Skin with Salt and Boiled Peeled Potatoes Flesh with Salt have similar amounts of macro-nutrients per 1 lb
• Both Boiled Whole Potato Flesh with Salt and Peeled Potatoes Boiled with Salt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one pound.
• Both Boiled Potato Flesh, Cooked In Skin with Salt as well as Boiled Peeled Potatoes Flesh with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.