Comparing Nutrients in 300 calories Boiled Potato Skin with Salt VS Microwaved Potato Flesh with Salt

Weight per 300 calories

• Boiled Potato Skin with Salt: 385g
• Microwaved Potato Flesh with Salt: 300g

Microwaved Potato Flesh with Salt has 1.3 times more energy per unit of mass than Boiled Potato Skin with Salt, which is average in comparison to other foods. Boiled Potato Skin with Salt having average energy density.

Discover which food has more nutrients per 300 calories - Boiled Potato Skin with Salt or Microwaved Potato Flesh with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Skin with Salt	14%	1%	85%
Microwaved Potato Flesh with Salt	8%	1%	91%

Macro Nutrients

	Boiled Potato Skin with Salt	Microwaved Potato Flesh with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.38g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	0.56% 0.096g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66g	53.7% 70g	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	33.4% 12.7g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	19.6% 11g	11.3% 6.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Skin with Salt	Microwaved Potato Flesh with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	32.3% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	5.77% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	30.5% 4.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.7% 0.92mg	73.6% 0.96mg	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	9.6% 38.5μg	9% 36μg	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	22.2% 20mg	50.3% 45.3mg	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

	Boiled Potato Skin with Salt	Microwaved Potato Flesh with Salt	Recommended Dietary Allowance
Calcium	17.3% 173mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	375% 3.38mg	79% 0.71mg	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	292% 23.3mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	27.5% 115mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	224% 5.15mg	22% 0.51mg	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	29.7% 208mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	46% 1565mg	36.3% 1233mg	3400mg per day for Men 19-50 years
Selenium	2.1% 1.15μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	64% 962mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	15.4% 1.7mg	9% 0.99mg	11mg per day for Men 19-50 years
Water	8.1% 299g	5.96% 221g	3700g per day for Men 19-50 years

Boiled Potato Skin With Salt VS Microwaved Potato Flesh With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Potato Skin with Salt or Microwaved Potato Flesh with Salt?

Lets compare vitamin content per 300 calories of Boiled Potato Skin with Salt vs Microwaved Potato Flesh with Salt:

• 300 calories of Boiled Potato Skin with Salt have 1.8 times more Vitamin B2 than Microwaved Potato Flesh with Salt.
• While 300 kcal of Microwaved Potato Flesh with Salt contain 3.1 times more Vitamin B1, 1.3 times more Vitamin B5 and 2.3 times more Vitamin C than Boiled Potato Skin with Salt.
• Both Boiled Potato Skin with Salt and Microwaved Potato Flesh with Salt provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 300 calories.
• 300 calories of Microwaved Potato Flesh with Salt have insufficient amounts of Vitamin B2
• Both Boiled Potato Skin with Salt as well as Microwaved Potato Flesh with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Potato Skin with Salt vs Microwaved Potato Flesh with Salt:

• 300 calories of Boiled Potato Skin with Salt have 11.5 times more Calcium, 4.7 times more Copper, 19 times more Iron, 1.5 times more Magnesium, 10.1 times more Manganese, 1.3 times more Potassium, 1.3 times more Sodium, 1.7 times more Zinc and 1.4 times more Water than Microwaved Potato Flesh with Salt.
• While 300 kcal of Microwaved Potato Flesh with Salt contain 1.6 times more Phosphorus than Boiled Potato Skin with Salt.
• 300 calories of Microwaved Potato Flesh with Salt lack sufficient amounts of Calcium
• Both Boiled Potato Skin with Salt as well as Microwaved Potato Flesh with Salt lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Potato Skin with Salt have 2.6 times more Fiber and 1.7 times more Protein than Microwaved Potato Flesh with Salt.
• Both Boiled Potato Skin with Salt and Microwaved Potato Flesh with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Boiled Potato Skin with Salt as well as Microwaved Potato Flesh with Salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.