Comparing Nutrients in 300 calories Boiled Potato Flesh, Cooked In Skin VS Baked Potato Skin

Weight per 300 calories

• Boiled Potato Flesh, Cooked In Skin: 345g
• Baked Potato Skin: 152g

Baked Potato Skin has 2.3 times more energy per unit of mass than Boiled Potato Flesh, Cooked In Skin without Salt, which is above average in comparison to other foods. Boiled Potato Flesh, Cooked In Skin having average energy density.

Discover which food has more nutrients per 300 calories - Boiled Potato Flesh, Cooked In Skin or Baked Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Baked Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.34g	0.16% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	2.16% 0.034g	0.95% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.29% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.4% 69.4g	53.7% 69.8g	130g per day for Men 19-50 years
Sugars	4.33% 3.14g	2.93% 2.12g	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	1.38% 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	% 1.17g	NA	g per day for Men 19-50 years
Sucrose	% 0.66g	NA	g per day for Men 19-50 years
Fiber	16.3% 6.2g	31.5% 12g	38g per day for Men 19-50 years
Protein	11.5% 6.45g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.5% 0.37mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.3% 0.069mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.3% 1.03mg	71.6% 0.93mg	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	8.62% 34.5μg	8.33% 33.3μg	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	50% 45mg	22.7% 20.5mg	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	0.23% 0.034mg	0.4% 0.061mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.32% 7.6μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Baked Potato Skin	Recommended Dietary Allowance
Calcium	1.72% 17.2mg	5.15% 51.5mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	138% 1.24mg	0.9mg per day for Men 19-50 years
Fluoride	4.26% 170μg	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	13.4% 1.07mg	133% 10.7mg	8mg per day for Men 19-50 years
Magnesium	18% 76mg	15.5% 65mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	40.6% 0.93mg	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	21.7% 152mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	38.4% 1307mg	25.5% 868mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.03μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	0.92% 13.8mg	2.12% 32mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	6.75% 0.74mg	11mg per day for Men 19-50 years
Water	7.17% 265g	1.94% 71.7g	3700g per day for Men 19-50 years

Boiled Potato Flesh, Cooked In Skin VS Baked Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Potato Flesh, Cooked In Skin or Baked Potato Skin?

Lets compare vitamin content per 300 calories of Boiled Potato Flesh, Cooked In Skin vs Baked Potato Skin:

• 300 calories of Boiled Potato Flesh, Cooked In Skin have 2 times more Vitamin B1, 1.4 times more Vitamin B5, 2.2 times more Vitamin C and 2.9 times more Vitamin K than Baked Potato Skin.
• While 300 kcal of Baked Potato Skin contain 2.3 times more Vitamin B2 than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Baked Potato Skin provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 300 calories.
• 300 calories of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• 300 calories of Baked Potato Skin have insufficient amounts of Vitamin K
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Boiled Potato Flesh, Cooked In Skin vs Baked Potato Skin:

• 300 calories of Boiled Potato Flesh, Cooked In Skin have 1.5 times more Potassium, 1.4 times more Zinc and 3.7 times more Water than Baked Potato Skin.
• While 300 kcal of Baked Potato Skin contain 1.9 times more Copper, 10 times more Iron and 2 times more Manganese than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Baked Potato Skin contain similar levels of Magnesium and Phosphorus per 300 calories.
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Baked Potato Skin lack sufficient amounts of Calcium and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Baked Potato Skin contain 1.9 times more Fiber than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Baked Potato Skin offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.