Comparing Nutrients in 7 ounces Potato Skin VS Boiled Peeled Potatoes

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Boiled Peeled Potatoes	8%	1%	91%

Macro Nutrients

	Potato Skin	Boiled Peeled Potatoes	Recommended Dietary Allowance
Energy	3.97% 115kcal	5.9% 171kcal	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	19% 24.7g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	NA	2.44% 1.77g	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	0.77% 0.56g	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	% 0.65g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	13% 4.96g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	6.06% 3.4g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Boiled Peeled Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	41% 0.53mg	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	8.43% 33.7μg	4.47% 18μg	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	25% 22.6mg	16.3% 14.7mg	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	NA	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Boiled Peeled Potatoes	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	37% 0.33mg	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	80.4% 6.43mg	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	12% 0.28mg	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	10.8% 75.4mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	19% 651mg	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	1.32% 20mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.15% 154g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Potato Skin have 2 times more Vitamin B2, 1.9 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled Peeled Potatoes.
• While 7 oz of Boiled Peeled Potatoes no Salt contain 4.7 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.7 times more Vitamin B5 than Raw Potato Skin.
• Both Potato Skin and Boiled Peeled Potatoes provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Boiled Peeled Potatoes have insufficient amounts of Vitamin B2
• Both Raw Potato Skin as well as Boiled Peeled Potatoes no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Potato Skin have 3.8 times more Calcium, 2.5 times more Copper, 10.5 times more Iron, 4.3 times more Manganese, 1.3 times more Potassium and 1.3 times more Zinc than Boiled Peeled Potatoes.
• Both Potato Skin and Boiled Peeled Potatoes contain similar levels of Magnesium, Phosphorus and Water per seven ounces.
• 7 ounces of Boiled Peeled Potatoes lack sufficient amounts of Calcium
• Both Raw Potato Skin as well as Boiled Peeled Potatoes no Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.4 times more Fiber and 1.5 times more Protein than Boiled Peeled Potatoes.
• While 7 oz of Boiled Peeled Potatoes no Salt contain 1.5 times more Energy and 1.6 times more Carbohydrate than Raw Potato Skin.
• Both Raw Potato Skin as well as Boiled Peeled Potatoes no Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.