Comparing Nutrients in 300 calories Salted Baked Potatoes VS Baked Potato Flesh with Salt

Weight per 300 calories

• Salted Baked Potatoes: 323g
• Baked Potato Flesh with Salt: 323g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Salted Baked Potatoes or Baked Potato Flesh with Salt?

Macros Ratio

	Protein	Fat	Carbs
Salted Baked Potatoes	10%	1%	89%
Baked Potato Flesh with Salt	8%	1%	91%

Macro Nutrients

	Salted Baked Potatoes	Baked Potato Flesh with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	2.62% 0.042g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.5% 68.2g	53.5% 69.5g	130g per day for Men 19-50 years
Sugars	5.25% 3.8g	7.56% 5.5g	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	1.5% 1.1g	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	% 1.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	18.7% 7.1g	12.7% 4.84g	38g per day for Men 19-50 years
Protein	14.4% 8.06g	11.3% 6.32g	56g per day for Men 19-50 years

Vitamins

	Salted Baked Potatoes	Baked Potato Flesh with Salt	Recommended Dietary Allowance
Vitamin A	0.36% 3.23μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.2% 0.21mg	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	5.2% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.55mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	74.7% 0.97mg	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	22.6% 90μg	7.26% 29μg	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	34.4% 31mg	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	0.86% 0.13mg	0.86% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.38% 6.45μg	0.81% 0.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Baked Potatoes	Baked Potato Flesh with Salt	Recommended Dietary Allowance
Calcium	4.84% 48.4mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	77% 0.69mg	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	43.5% 3.5mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	21.5% 90mg	19.2% 80.6mg	420mg per day for Men 19-50 years
Manganese	30.7% 0.71mg	22.6% 0.52mg	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	32.3% 226mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	50.8% 1726mg	37% 1261mg	3400mg per day for Men 19-50 years
Selenium	2.35% 1.3μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	2.15% 32.3mg	52% 777mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	6.53% 242g	6.58% 243g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Salted Baked Potatoes vs Baked Potato Flesh with Salt:

• Whole Baked Potatoes with Salt have 2.3 times more Vitamin B2, 3.1 times more Vitamin B9 and 6.7 times more Vitamin K than Baked Potatoes Flesh with Salt.
• While Baked Potatoes Flesh with Salt contain 1.6 times more Vitamin B1, 1.5 times more Vitamin B5 and 1.3 times more Vitamin C than Whole Baked Potatoes with Salt.
• Both Whole Baked Potatoes with Salt and Baked Potatoes Flesh with Salt have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Whole Baked Potatoes with Salt as well as Baked Potatoes Flesh with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Salted Baked Potatoes vs Baked Potato Flesh with Salt:

• Whole Baked Potatoes with Salt have 3 times more Calcium, 3.1 times more Iron, 1.4 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium and 1.2 times more Zinc than Baked Potatoes Flesh with Salt.
• While Baked Potatoes Flesh with Salt contain 1.8 times more Copper and 24.1 times more Sodium than Whole Baked Potatoes with Salt.
• Both Whole Baked Potatoes with Salt and Baked Potatoes Flesh with Salt have similar amounts of Magnesium and Water per 300 kcal.
• Both Whole Baked Potatoes with Salt as well as Baked Potatoes Flesh with Salt have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Whole Baked Potatoes with Salt have 1.5 times more Fiber and 1.3 times more Protein than Baked Potatoes Flesh with Salt.
• While Baked Potatoes Flesh with Salt contain 1.4 times more Sugars than Whole Baked Potatoes with Salt.
• Both Whole Baked Potatoes with Salt and Baked Potatoes Flesh with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Whole Baked Potatoes with Salt as well as Baked Potatoes Flesh with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.