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

Weight per 300 calories

• Salted Baked Potatoes: 323g
• Boiled Potato Skin with Salt: 385g

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

Discover which food has more nutrients per 300 calories - Salted Baked Potatoes or Boiled Potato Skin with Salt?

Macros Ratio

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

Macro Nutrients

	Salted Baked Potatoes	Boiled Potato Skin 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	0.4% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	2.62% 0.042g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	0.72% 0.12g	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	51% 66g	130g per day for Men 19-50 years
Sugars	5.25% 3.8g	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	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	14.4% 8.06g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Salted Baked Potatoes	Boiled Potato Skin 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	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.55mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	70.7% 0.92mg	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	9.6% 38.5μg	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	22.2% 20mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.38% 6.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Baked Potatoes	Boiled Potato Skin with Salt	Recommended Dietary Allowance
Calcium	4.84% 48.4mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	375% 3.38mg	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	292% 23.3mg	8mg per day for Men 19-50 years
Magnesium	21.5% 90mg	27.5% 115mg	420mg per day for Men 19-50 years
Manganese	30.7% 0.71mg	224% 5.15mg	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	29.7% 208mg	700mg per day for Men 19-50 years
Potassium	50.8% 1726mg	46% 1565mg	3400mg per day for Men 19-50 years
Selenium	2.35% 1.3μg	2.1% 1.15μg	55μg per day for Men 19-50 years
Sodium	2.15% 32.3mg	64% 962mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	15.4% 1.7mg	11mg per day for Men 19-50 years
Water	6.53% 242g	8.1% 299g	3700g per day for Men 19-50 years

Salted Baked Potatoes VS Boiled Potato Skin With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Salted Baked Potatoes or Boiled Potato Skin with Salt?

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

• 300 calories of Salted Baked Potatoes have 1.7 times more Vitamin B1, 2.3 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled Potato Skin with Salt.
• Both Salted Baked Potatoes and Boiled Potato Skin with Salt provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 300 calories.
• Both Whole Baked Potatoes with Salt as well as Boiled Potato Skin with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

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

• 300 kcal of Boiled Potato Skin with Salt contain 3.6 times more Calcium, 8.9 times more Copper, 6.7 times more Iron, 1.3 times more Magnesium, 7.3 times more Manganese, 29.8 times more Sodium and 1.5 times more Zinc than Whole Baked Potatoes with Salt.
• Both Salted Baked Potatoes and Boiled Potato Skin with Salt contain similar levels of Phosphorus, Potassium and Water per 300 calories.
• 300 calories of Salted Baked Potatoes lack sufficient amounts of Calcium
• Both Whole Baked Potatoes with Salt as well as Boiled Potato Skin with Salt lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled Potato Skin with Salt contain 1.8 times more Fiber and 1.4 times more Protein than Whole Baked Potatoes with Salt.
• Both Salted Baked Potatoes and Boiled Potato Skin with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Whole Baked Potatoes with Salt as well as Boiled Potato Skin with Salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.