Comparing Nutrients in 7 ounces Baked Potato Flesh VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Baked Potato Flesh	Baked Potato Skin	Recommended Dietary Allowance
Energy	6.36% 185kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	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	33% 42.8g	70.3% 91g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	3.83% 2.78g	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	7.83% 2.98g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Baked Potato Skin	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	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	94% 1.2mg	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	11% 43.7μg	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	28.2% 25.4mg	29.8% 26.8mg	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	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Baked Potato Skin	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	180% 1.62mg	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	175% 14mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	53% 1.22mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.05% 150g	2.54% 94g	3700g per day for Men 19-50 years

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

• Baked Potato Skin contains 5 times more Vitamin B2, 2.2 times more Vitamin B3, 1.5 times more Vitamin B5, 2 times more Vitamin B6, 2.4 times more Vitamin B9 and 5.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potatoes Flesh no Salt and Baked Potato Skin have similar amounts of Vitamin B1 and Vitamin C per 7 oz.
• Both Baked Potatoes Flesh no Salt as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

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

• Baked Potatoes Flesh no Salt have 1.6 times more Water than Baked Potato Skin.
• While Baked Potato Skin contains 6.8 times more Calcium, 3.8 times more Copper, 20.1 times more Iron, 1.7 times more Magnesium, 3.8 times more Manganese, 2 times more Phosphorus, 1.5 times more Potassium, 2.3 times more Selenium, 4.2 times more Sodium and 1.7 times more Zinc than Baked Potatoes Flesh no Salt.

Comparison of macro-nutrients per 7 ounces:

• Baked Potatoes Flesh no Salt have 1.2 times more Sugars than Baked Potato Skin.
• While Baked Potato Skin contains 2.1 times more Energy, 2.1 times more Carbohydrate, 5.3 times more Fiber and 2.2 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potatoes Flesh no Salt as well as Baked Potato Skin have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.