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

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Skin with Salt	14%	1%	85%
Salted Baked Potatoes	10%	1%	89%

Macro Nutrients

	Boiled Potato Skin with Salt	Salted Baked Potatoes	Recommended Dietary Allowance
Energy	12.2% 354kcal	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	60% 78g	73.8% 96g	130g per day for Men 19-50 years
Sugars	NA	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	39.4% 15g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	23% 13g	20.2% 11.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Skin 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	12% 0.15mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.64mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	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	11.3% 45.4μg	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	26.2% 23.6mg	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	NA	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Skin with Salt	Salted Baked Potatoes	Recommended Dietary Allowance
Calcium	20.4% 204mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	443% 4mg	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	344% 27.5mg	61.2% 4.9mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	264% 6.07mg	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	35% 245mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	54.3% 1846mg	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	75.6% 1134mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	9.54% 353g	9.2% 340g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Boiled Potato Skin 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 Boiled Potato Skin with Salt vs Salted Baked Potatoes:

• 1 lb of Whole Baked Potatoes with Salt contains 2 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B6, 2.8 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled Potato Skin with Salt.
• Both Boiled Potato Skin with Salt and Salted Baked Potatoes provide similar amounts of Vitamin B3 and Vitamin B5 per one pound.
• Both Boiled Potato Skin with Salt as well as Whole Baked Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Potato Skin with Salt has 3 times more Calcium, 7.4 times more Copper, 5.6 times more Iron, 6.1 times more Manganese, 25 times more Sodium and 1.2 times more Zinc than Salted Baked Potatoes.
• While 1 lb of Whole Baked Potatoes with Salt contains 1.3 times more Phosphorus and 1.3 times more Potassium than Boiled Potato Skin with Salt.
• Both Boiled Potato Skin with Salt and Salted Baked Potatoes contain similar levels of Magnesium and Water per one pound.
• 1 pound of Salted Baked Potatoes lack sufficient amounts of Calcium
• Both Boiled Potato Skin with Salt as well as Whole Baked Potatoes with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Potato Skin with Salt has 1.5 times more Fiber than Salted Baked Potatoes.
• Both Boiled Potato Skin with Salt and Salted Baked Potatoes offer comparable quantities of Energy, Carbohydrate and Protein per one pound.
• Both Boiled Potato Skin with Salt as well as Whole Baked Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.