Comparing Nutrients in 7 ounces Boiled Peeled Potatoes VS Boiled Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Peeled Potatoes	8%	1%	91%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Boiled Peeled Potatoes	Boiled Potato Skin	Recommended Dietary Allowance
Energy	5.9% 171kcal	5.34% 155kcal	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	30.5% 39.7g	26.3% 34g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	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	0.77% 0.56g	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	% 0.65g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	6.06% 3.4g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Boiled Peeled Potatoes	Boiled Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.2% 0.19mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	15% 2.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	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	4.47% 18μg	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	16.3% 14.7mg	11.5% 10.3mg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Peeled Potatoes	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	1.6% 16mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	194% 1.74mg	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	7.7% 0.62mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	115% 2.66mg	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	11.3% 79.4mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	23.8% 808mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	4.15% 154g	4.17% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Peeled Potatoes VS Boiled Potato Skin per 7 oz

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

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

• 7 ounces of Boiled Peeled Potatoes have 3.1 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.4 times more Vitamin C than Boiled Potato Skin.
• While 7 oz of Boiled Potato Skin no Salt contain 1.9 times more Vitamin B2 than Boiled Peeled Potatoes no Salt.
• Both Boiled Peeled Potatoes and Boiled Potato Skin provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Boiled Peeled Potatoes have insufficient amounts of Vitamin B2
• Both Boiled Peeled Potatoes no Salt as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Peeled Potatoes vs Boiled Potato Skin:

• 7 oz of Boiled Potato Skin no Salt contain 5.6 times more Calcium, 5.3 times more Copper, 19.6 times more Iron, 1.5 times more Magnesium, 9.6 times more Manganese, 1.4 times more Phosphorus and 1.6 times more Zinc than Boiled Peeled Potatoes no Salt.
• Both Boiled Peeled Potatoes and Boiled Potato Skin contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Boiled Peeled Potatoes lack sufficient amounts of Calcium
• Both Boiled Peeled Potatoes no Salt as well as Boiled Potato Skin no Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Potato Skin no Salt contain 1.8 times more Fiber and 1.7 times more Protein than Boiled Peeled Potatoes no Salt.
• Both Boiled Peeled Potatoes and Boiled Potato Skin offer comparable quantities of Energy and Carbohydrate per seven ounces.
• Both Boiled Peeled Potatoes no Salt as well as Boiled Potato Skin no Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.