Comparing Nutrients in 5 ounces Salted Baked Potatoes VS Boiled Whole Potato Flesh with Salt

Macros Ratio

	Protein	Fat	Carbs
Salted Baked Potatoes	10%	1%	89%
Boiled Whole Potato Flesh with Salt	8%	1%	91%

Macro Nutrients

	Salted Baked Potatoes	Boiled Whole Potato Flesh with Salt	Recommended Dietary Allowance
Energy	4.55% 132kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	22% 28.5g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	1.78% 1.3g	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	0.66% 0.48g	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	% 0.62g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	6.33% 3.54g	4.73% 2.65g	56g per day for Men 19-50 years

Vitamins

	Salted Baked Potatoes	Boiled Whole Potato Flesh with Salt	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	12.7% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	32.6% 0.42mg	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	9.92% 39.7μg	3.54% 14μg	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	15% 13.6mg	20.5% 18.4mg	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	0.38% 0.057mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Baked Potatoes	Boiled Whole Potato Flesh with Salt	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	29.6% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.75% 70μg	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	19% 1.53mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	8.5% 0.2mg	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	14% 99mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	16% 537mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	2.87% 106g	2.95% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Salted Baked Potatoes VS Boiled Whole Potato Flesh with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Salted Baked Potatoes versus 5 oz of Boiled Whole Potato Flesh with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Salted Baked Potatoes vs Boiled Whole Potato Flesh with Salt:

• 5 ounces of Salted Baked Potatoes have 2.4 times more Vitamin B2 and 2.8 times more Vitamin B9 than Boiled Whole Potato Flesh with Salt.
• While 5 oz of Boiled Potato Flesh, Cooked In Skin with Salt contain 1.7 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.4 times more Vitamin C than Whole Baked Potatoes with Salt.
• Both Salted Baked Potatoes and Boiled Whole Potato Flesh with Salt provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Boiled Whole Potato Flesh with Salt have insufficient amounts of Vitamin B2
• Both Whole Baked Potatoes with Salt as well as Boiled Potato Flesh, Cooked In Skin with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Salted Baked Potatoes vs Boiled Whole Potato Flesh with Salt:

• 5 ounces of Salted Baked Potatoes have 3.5 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese, 1.6 times more Phosphorus and 1.4 times more Potassium than Boiled Whole Potato Flesh with Salt.
• While 5 oz of Boiled Potato Flesh, Cooked In Skin with Salt contain 1.6 times more Copper and 24 times more Sodium than Whole Baked Potatoes with Salt.
• Both Salted Baked Potatoes and Boiled Whole Potato Flesh with Salt contain similar levels of Zinc and Water per five ounces.
• Both Whole Baked Potatoes with Salt as well as Boiled Potato Flesh, Cooked In Skin with Salt lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Salted Baked Potatoes have 1.3 times more Protein than Boiled Whole Potato Flesh with Salt.
• Both Salted Baked Potatoes and Boiled Whole Potato Flesh with Salt offer comparable quantities of Energy, Carbohydrate and Fiber per five ounces.
• Both Whole Baked Potatoes with Salt as well as Boiled Potato Flesh, Cooked In Skin with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.