Comparing Nutrients in 5 ounces Boiled Potato Skin VS Regular Canned Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Skin	14%	1%	85%
Regular Canned Potatoes	9%	3%	88%

Macro Nutrients

	Boiled Potato Skin	Regular Canned Potatoes	Recommended Dietary Allowance
Energy	3.8% 111kcal	2.93% 85kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.55% 0.094g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.8% 24.4g	15% 19.3g	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	12.3% 4.68g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	7.24% 4.05g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Skin	Regular Canned Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.93% 0.051mg	1.4% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	20.5% 0.27mg	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	3.54% 14μg	2.13% 8.5μg	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	8.2% 7.37mg	8.03% 7.23mg	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	Regular Canned Potatoes	Recommended Dietary Allowance
Calcium	6.38% 63.8mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	8.98% 0.081mg	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	108% 8.6mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	82.5% 1.9mg	5.98% 0.14mg	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	11% 76.5mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	9.55% 325mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	20.7% 310mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3% 110g	3.23% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Skin VS Regular Canned Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Potato Skin versus 5 oz of Regular Canned Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Potato Skin vs Regular Canned Potatoes:

• 5 ounces of Boiled Potato Skin have 2.8 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Regular Canned Potatoes.
• While 5 oz of Canned Potatoes Solids with Salt contain 2.1 times more Vitamin B1 than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Regular Canned Potatoes provide similar amounts of Vitamin B5 and Vitamin C per five ounces.
• 5 ounces of Regular Canned Potatoes have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Boiled Potato Skin no Salt as well as Canned Potatoes Solids with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Potato Skin vs Regular Canned Potatoes:

• 5 ounces of Boiled Potato Skin have 9 times more Calcium, 15.4 times more Copper, 4.8 times more Iron, 2.1 times more Magnesium, 13.8 times more Manganese, 1.9 times more Phosphorus, 1.8 times more Potassium and 1.6 times more Zinc than Regular Canned Potatoes.
• While 5 oz of Canned Potatoes Solids with Salt contain 15.6 times more Sodium than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Regular Canned Potatoes contain similar levels of Water per five ounces.
• 5 ounces of Regular Canned Potatoes lack sufficient amounts of Calcium
• Both Boiled Potato Skin no Salt as well as Canned Potatoes Solids with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Potato Skin have 1.3 times more Energy, 1.3 times more Carbohydrate, 1.4 times more Fiber and 2 times more Protein than Regular Canned Potatoes.
• Both Boiled Potato Skin no Salt as well as Canned Potatoes Solids with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.