Comparing Nutrients in 500 calories Boiled Peeled Potatoes VS Baked White Potatoes

Weight per 500 calories

• Boiled Peeled Potatoes: 581g
• Baked White Potatoes: 544g

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

Which food has more nutrients per 500 calories - Boiled Peeled Potatoes or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Peeled Potatoes	8%	1%	91%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Boiled Peeled Potatoes	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.5% 116g	88% 115g	130g per day for Men 19-50 years
Sugars	7.14% 5.17g	11.5% 8.3g	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	2.25% 1.63g	2.7% 1.96g	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	% 1.9g	% 3.42g	g per day for Men 19-50 years
Sucrose	% 1.05g	% 2.17g	g per day for Men 19-50 years
Fiber	27.5% 10.5g	30% 11.4g	38g per day for Men 19-50 years
Protein	17.8% 9.94g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Peeled Potatoes	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.5% 0.57mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.5% 0.11mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.7% 7.63mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.96mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	88.2% 1.15mg	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	13% 52.3μg	51.6% 207μg	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	48% 43mg	76% 68.5mg	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	0.39% 0.058mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.7% 12.8μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Peeled Potatoes	Baked White Potatoes	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	76.7% 0.69mg	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	22.5% 1.8mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	35.4% 0.81mg	44.7% 1.03mg	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	33.2% 233mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	56% 1907mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	3.17% 1.74μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	1.94% 29mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	12% 450g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Peeled Potatoes vs Baked White Potatoes:

• Boiled Peeled Potatoes no Salt have 2.2 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Vitamin B2, 3.9 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled Peeled Potatoes no Salt.
• Both Boiled Peeled Potatoes no Salt and Baked Whole White Potatoes have similar amounts of Vitamin B3 and Vitamin K per 500 kcal.
• Both Boiled Peeled Potatoes no Salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Boiled Peeled Potatoes vs Baked White Potatoes:

• Boiled Peeled Potatoes no Salt have 1.4 times more Copper than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 1.8 times more Phosphorus and 1.6 times more Potassium than Boiled Peeled Potatoes no Salt.
• Both Boiled Peeled Potatoes no Salt and Baked Whole White Potatoes have similar amounts of Calcium, Zinc and Water per 500 kcal.
• Both Boiled Peeled Potatoes no Salt as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baked Whole White Potatoes contain 1.4 times more Omega 3 and 1.6 times more Sugars than Boiled Peeled Potatoes no Salt.
• Both Boiled Peeled Potatoes no Salt and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Boiled Peeled Potatoes no Salt as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.