Comparing Nutrients in 7 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	13.5% 393kcal	5.95% 173kcal	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	70.3% 91g	30.7% 40g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	2.5% 1.8g	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	0.79% 0.58g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	41.3% 15.7g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	15.2% 8.5g	6.63% 3.7g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Boiled Potato Flesh, Cooked In 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	20% 0.24mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	45.6% 0.59mg	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	11% 43.7μg	4.96% 20μg	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	29.8% 26.8mg	28.7% 25.8mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	3.64% 4.37μg	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	6.75% 67.5mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	41.5% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.45% 98μg	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	175% 14mg	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	12% 0.27mg	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	28.6% 200mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	33.4% 1137mg	22% 752mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	2.54% 94g	4.13% 153g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 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 7 oz.

Comparing minerals per 7 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 7 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 7 oz.