Comparing Nutrients in 1 pound Potato Skin VS Baked Frozen Sweet Potato with Salt

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Baked Frozen Sweet Potato with Salt	7%	1%	92%

Macro Nutrients

	Potato Skin	Baked Frozen Sweet Potato with Salt	Recommended Dietary Allowance
Energy	9.07% 263kcal	15.6% 454kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.56% 0.54g	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	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.4% 56.4g	81.6% 106g	130g per day for Men 19-50 years
Sugars	NA	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	30% 11.3g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	21% 11.7g	14% 7.76g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Baked Frozen Sweet Potato with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	414% 3724μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	51% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	65% 0.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	23.6% 7.08μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77μg	25% 100μg	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	57.5% 51.7mg	46% 41.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Baked Frozen Sweet Potato with Salt	Recommended Dietary Allowance
Calcium	13.6% 136mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	92% 0.83mg	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	184% 14.7mg	30.6% 2.45mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	131% 3mg	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	24.6% 172mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	50.3% 1710mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	73.8% 1107mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	10.2% 378g	9.04% 334g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Baked Frozen Sweet Potato with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Potato Skin vs Baked Frozen Sweet Potato with Salt:

• 1 pound of Potato Skin has 1.9 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.3 times more Vitamin C than Baked Frozen Sweet Potato with Salt.
• While 1 lb of Baked Frozen Sweet Potato with Salt contains more Vitamin A, 3.1 times more Vitamin B1, 1.5 times more Vitamin B2, 1.9 times more Vitamin B5 and 1.3 times more Vitamin B9 than Raw Potato Skin.
• 1 pound of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Potato Skin as well as Baked Frozen Sweet Potato with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Baked Frozen Sweet Potato with Salt:

• 1 pound of Potato Skin has 2.3 times more Copper and 6 times more Iron than Baked Frozen Sweet Potato with Salt.
• While 1 lb of Baked Frozen Sweet Potato with Salt contains 24.4 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Baked Frozen Sweet Potato with Salt contain similar levels of Calcium, Magnesium, Manganese, Phosphorus, Potassium and Zinc per one pound.
• Both Raw Potato Skin as well as Baked Frozen Sweet Potato with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 1.4 times more Fiber and 1.5 times more Protein than Baked Frozen Sweet Potato with Salt.
• While 1 lb of Baked Frozen Sweet Potato with Salt contains 1.7 times more Energy and 1.9 times more Carbohydrate than Raw Potato Skin.
• Both Raw Potato Skin as well as Baked Frozen Sweet Potato with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.