Comparing Nutrients in 7 ounces Baked Potatoes VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Potato Skin	17%	1%	82%

Macro Nutrients

	Baked Potatoes	Potato Skin	Recommended Dietary Allowance
Energy	6.36% 185kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.3% 42g	19% 24.7g	130g per day for Men 19-50 years
Sugars	3.23% 2.34g	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	0.93% 0.67g	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	% 0.87g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	13% 4.96g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	36.5% 0.47mg	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	14% 55.6μg	8.43% 33.7μg	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% 19mg	25% 22.6mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Potato Skin	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	93% 0.84mg	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	26.8% 2.14mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	52% 1.2mg	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% 139mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	31.2% 1062mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4% 149g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potatoes VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potatoes versus 7 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potatoes vs Potato Skin:

• 7 ounces of Baked Potatoes have 3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.6 times more Vitamin B9 than Potato Skin.
• Both Baked Potatoes and Potato Skin provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Whole Baked Potatoes as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Potatoes vs Potato Skin:

• 7 ounces of Baked Potatoes have 1.2 times more Magnesium, 1.8 times more Phosphorus and 1.3 times more Potassium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2 times more Calcium, 3.6 times more Copper, 3 times more Iron and 2.7 times more Manganese than Whole Baked Potatoes.
• Both Baked Potatoes and Potato Skin contain similar levels of Zinc and Water per seven ounces.
• 7 ounces of Baked Potatoes lack sufficient amounts of Calcium
• Both Whole Baked Potatoes as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potatoes have 1.6 times more Energy and 1.7 times more Carbohydrate than Potato Skin.
• Both Baked Potatoes and Potato Skin offer comparable quantities of Fiber and Protein per seven ounces.
• Both Whole Baked Potatoes as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.