Comparing Nutrients in 5 ounces Baked Potato Skin VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Baked Potato Skin	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	9.68% 281kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	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	50.2% 65.3g	22% 28.5g	130g per day for Men 19-50 years
Sugars	2.74% 2g	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	NA	0.57% 0.41g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 0.27g	g per day for Men 19-50 years
Fiber	29.5% 11g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	11% 6.1g	4.73% 2.65g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Boiled Potato Flesh, Cooked In Skin	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	14.4% 0.17mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	12.7% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	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	7.8% 31μg	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	21.3% 19mg	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	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	4.8% 48mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	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	125% 9.98mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	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	20.5% 143mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	16% 537mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.95% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked Potato Skin vs Boiled Potato Flesh, Cooked In Skin:

• Baked Potato Skin has 5.3 times more Vitamin B2, 2.1 times more Vitamin B3, 1.6 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.2 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin without Salt.
• While Boiled Potato Flesh, Cooked In Skin without Salt contains 1.3 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Boiled Potato Flesh, Cooked In Skin without Salt have similar amounts of Vitamin B1 and Vitamin C per 5 oz.
• Both Baked Potato Skin as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Baked Potato Skin vs Boiled Potato Flesh, Cooked In Skin:

• Baked Potato Skin has 6.8 times more Calcium, 4.3 times more Copper, 22.7 times more Iron, 2 times more Magnesium, 4.5 times more Manganese, 2.3 times more Phosphorus, 1.5 times more Potassium, 2.3 times more Selenium, 5.3 times more Sodium and 1.6 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• While Boiled Potato Flesh, Cooked In Skin without Salt contains 1.6 times more Water than Baked Potato Skin.

Comparison of macro-nutrients per 5 ounces:

• Baked Potato Skin has 2.3 times more Energy, 2.3 times more Carbohydrate, 1.5 times more Sugars, 4.4 times more Fiber and 2.3 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Baked Potato Skin as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.