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

Weight per 300 calories

• Boiled Potato Flesh, Cooked In Skin: 345g
• Boiled Potato Skin: 385g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Boiled 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	0.4% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	2.16% 0.034g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	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	53.4% 69.4g	51% 66g	130g per day for Men 19-50 years
Sugars	4.33% 3.14g	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	1.38% 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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	11.5% 6.45g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Boiled Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.5% 0.37mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.3% 0.069mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.3% 1.03mg	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	8.62% 34.5μg	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	50% 45mg	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	0.23% 0.034mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.32% 7.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	1.72% 17.2mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	375% 3.38mg	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	292% 23.3mg	8mg per day for Men 19-50 years
Magnesium	18% 76mg	27.5% 115mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	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	21.7% 152mg	29.7% 208mg	700mg per day for Men 19-50 years
Potassium	38.4% 1307mg	46% 1565mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.03μg	2.1% 1.15μg	55μg per day for Men 19-50 years
Sodium	0.92% 13.8mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	15.4% 1.7mg	11mg per day for Men 19-50 years
Water	7.17% 265g	8.1% 299g	3700g per day for Men 19-50 years

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

• Boiled Potato Flesh, Cooked In Skin without Salt has 3 times more Vitamin B1, 1.3 times more Vitamin B5 and 2.2 times more Vitamin C than Boiled Potato Skin no Salt.
• While Boiled Potato Skin no Salt contains 2 times more Vitamin B2 than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin without Salt and Boiled Potato Skin no Salt have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled Potato Skin no Salt contains 10 times more Calcium, 5.2 times more Copper, 21.8 times more Iron, 1.5 times more Magnesium, 10.8 times more Manganese, 1.4 times more Phosphorus, 3.9 times more Sodium and 1.6 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin without Salt and Boiled Potato Skin no Salt have similar amounts of Potassium and Water per 300 kcal.
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Boiled Potato Skin no Salt have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Potato Skin no Salt contains 2 times more Fiber and 1.7 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin without Salt and Boiled Potato Skin no Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Boiled Potato Skin no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.