Comparing Nutrients in 300 calories Boiled Potato Skin VS Potato Skin

Weight per 300 calories

• Boiled Potato Skin: 385g
• Potato Skin: 517g

Boiled Potato Skin has 1.3 times more energy per 100g than Potato Skin. It has average energy density when compared to other foods. Raw Potato Skin having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Potato Skin or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Skin	14%	1%	85%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Potato Skin	Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.38g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	0.97% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66g	49.5% 64.3g	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	34% 13g	38g per day for Men 19-50 years
Protein	19.6% 11g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Skin	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	10.3% 0.12mg	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.7% 0.92mg	95% 1.24mg	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	22% 88μg	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	65.5% 59mg	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	Potato Skin	Recommended Dietary Allowance
Calcium	17.3% 173mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	375% 3.38mg	243% 2.2mg	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	209% 16.8mg	8mg per day for Men 19-50 years
Magnesium	27.5% 115mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	224% 5.15mg	135% 3.1mg	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	28% 197mg	700mg per day for Men 19-50 years
Potassium	46% 1565mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	2.1% 1.15μg	2.82% 1.55μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	15.4% 1.7mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	8.1% 299g	11.6% 431g	3700g per day for Men 19-50 years

Boiled Potato Skin VS Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Potato Skin or Potato Skin?

Lets compare vitamin content per 300 calories of Boiled Potato Skin vs Potato Skin:

• 300 kcal of Raw Potato Skin contain 1.4 times more Vitamin B2, 1.3 times more Vitamin B6, 2.3 times more Vitamin B9 and 2.9 times more Vitamin C than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Potato Skin provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 300 calories.
• Both Boiled Potato Skin no Salt as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Potato Skin vs Potato Skin:

• 300 calories of Boiled Potato Skin have 1.5 times more Copper, 1.4 times more Iron and 1.7 times more Manganese than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 1.4 times more Potassium and 1.4 times more Water than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Potato Skin contain similar levels of Calcium, Magnesium, Phosphorus and Zinc per 300 calories.
• Both Boiled Potato Skin no Salt as well as Raw Potato Skin lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Boiled Potato Skin no Salt and Raw Potato Skin have similar amounts of macro-nutrients per 300 kcal
• Both Boiled Potato Skin and Potato Skin offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• Both Boiled Potato Skin no Salt as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.