Comparing Nutrients in 7 ounces Baked Potato Flesh with Salt VS Salted Baked Potatoes

Macros Ratio

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

Macro Nutrients

	Baked Potato Flesh with Salt	Salted Baked Potatoes	Recommended Dietary Allowance
Energy	6.36% 185kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	32.3% 42g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	3.23% 2.34g	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	0.93% 0.67g	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	% 0.87g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh with Salt	Salted Baked Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	47.5% 0.62mg	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	4.47% 18μg	14% 55.6μg	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	28.2% 25.4mg	21% 19mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh with Salt	Salted Baked Potatoes	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	26% 0.23mg	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	8.7% 0.69mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	19% 0.43mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	31.2% 1062mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh with Salt VS Salted Baked Potatoes per 7 oz

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

Lets compare vitamin content per 7 ounces of Baked Potato Flesh with Salt vs Salted Baked Potatoes:

• 7 ounces of Baked Potato Flesh with Salt have 1.6 times more Vitamin B1, 1.5 times more Vitamin B5 and 1.3 times more Vitamin C than Salted Baked Potatoes.
• While 7 oz of Whole Baked Potatoes with Salt contain 2.3 times more Vitamin B2 and 3.1 times more Vitamin B9 than Baked Potatoes Flesh with Salt.
• Both Baked Potato Flesh with Salt and Salted Baked Potatoes provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Baked Potato Flesh with Salt have insufficient amounts of Vitamin B2
• Both Baked Potatoes Flesh with Salt as well as Whole Baked Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh with Salt vs Salted Baked Potatoes:

• 7 ounces of Baked Potato Flesh with Salt have 1.8 times more Copper and 24.1 times more Sodium than Salted Baked Potatoes.
• While 7 oz of Whole Baked Potatoes with Salt contain 3.1 times more Iron, 1.4 times more Manganese, 1.4 times more Phosphorus and 1.4 times more Potassium than Baked Potatoes Flesh with Salt.
• Both Baked Potato Flesh with Salt and Salted Baked Potatoes contain similar levels of Magnesium, Zinc and Water per seven ounces.
• Both Baked Potatoes Flesh with Salt as well as Whole Baked Potatoes with Salt lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Flesh with Salt have 1.4 times more Sugars than Salted Baked Potatoes.
• While 7 oz of Whole Baked Potatoes with Salt contain 1.5 times more Fiber and 1.3 times more Protein than Baked Potatoes Flesh with Salt.
• Both Baked Potato Flesh with Salt and Salted Baked Potatoes offer comparable quantities of Energy and Carbohydrate per seven ounces.
• Both Baked Potatoes Flesh with Salt as well as Whole Baked Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.