Comparing Nutrients in 1 pound Boiled Potato Skin VS Dry Mashed Potato Granules

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Skin	14%	1%	85%
Dry Mashed Potato Granules	9%	1%	90%

Macro Nutrients

	Boiled Potato Skin	Dry Mashed Potato Granules	Recommended Dietary Allowance
Energy	12.2% 354kcal	58% 1687kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	2.53% 2.45g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	4.8% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	298% 388g	130g per day for Men 19-50 years
Sugars	NA	21.7% 15.7g	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	6.3% 4.6g	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	% 4.17g	g per day for Men 19-50 years
Sucrose	NA	% 4.63g	g per day for Men 19-50 years
Fiber	39.4% 15g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	23% 13g	66.6% 37.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Skin	Dry Mashed Potato Granules	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	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	88.3% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.64mg	31.3% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	300% 3.9mg	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	45.4% 181μg	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	186% 168mg	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	8.16% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Skin	Dry Mashed Potato Granules	Recommended Dietary Allowance
Calcium	20.4% 204mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	443% 4mg	51.4% 0.46mg	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	62% 4.94mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	106% 445mg	420mg per day for Men 19-50 years
Manganese	264% 6.07mg	221% 5.1mg	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	159% 1111mg	700mg per day for Men 19-50 years
Potassium	54.3% 1846mg	94% 3189mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	223% 123μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	20.3% 304mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	37.5% 4.13mg	11mg per day for Men 19-50 years
Water	9.54% 353g	0.45% 16.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Skin VS Dry Mashed Potato Granules per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Potato Skin vs Dry Mashed Potato Granules:

• 1 lb of Granules of Dehydrated Mashed Potatoes contains 14.2 times more Vitamin B1, 7 times more Vitamin B2, 3.9 times more Vitamin B3, 3.6 times more Vitamin B6, 4 times more Vitamin B9 and 7.1 times more Vitamin C than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Dry Mashed Potato Granules provide similar amounts of Vitamin B5 per one pound.
• Both Boiled Potato Skin no Salt as well as Granules of Dehydrated Mashed Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Potato Skin vs Dry Mashed Potato Granules:

• 1 pound of Boiled Potato Skin has 8.6 times more Copper, 5.6 times more Iron and 21.4 times more Water than Dry Mashed Potato Granules.
• While 1 lb of Granules of Dehydrated Mashed Potatoes contains 3.3 times more Magnesium, 4.5 times more Phosphorus, 1.7 times more Potassium, 90.3 times more Selenium, 4.8 times more Sodium and 2.1 times more Zinc than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Dry Mashed Potato Granules contain similar levels of Calcium and Manganese per one pound.
• 1 pound of Boiled Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Granules of Dehydrated Mashed Potatoes contains 4.8 times more Energy, 5.7 times more Omega 3, 5 times more Carbohydrate, 2.2 times more Fiber and 2.9 times more Protein than Boiled Potato Skin no Salt.
• 1 pound of Boiled Potato Skin provide inadequate amounts of Omega 3
• Both Boiled Potato Skin no Salt as well as Granules of Dehydrated Mashed Potatoes provide inadequate amounts of Omega 6 in one pound.