Comparing Nutrients in 7 ounces Baked White Potatoes VS Boiled Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Baked White Potatoes	Boiled Potato Skin	Recommended Dietary Allowance
Energy	6.3% 183kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	32% 42g	26.3% 34g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	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	0.99% 0.71g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled Potato 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	7.94% 0.095mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	15% 2.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	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	19% 75.4μg	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	27.8% 25mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	2% 20mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	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	16% 1.27mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	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	21.3% 149mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	23.8% 808mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.17% 154g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.5 times more Vitamin B1, 1.3 times more Vitamin B3, 3.8 times more Vitamin B9 and 2.4 times more Vitamin C than Boiled Potato Skin no Salt.
• Both Baked Whole White Potatoes and Boiled Potato Skin no Salt have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 7 oz.
• Both Baked Whole White Potatoes as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Baked Whole White Potatoes have 1.4 times more Phosphorus and 1.3 times more Potassium than Boiled Potato Skin no Salt.
• While Boiled Potato Skin no Salt contains 4.5 times more Calcium, 6.9 times more Copper, 9.5 times more Iron, 7.1 times more Manganese and 1.3 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled Potato Skin no Salt have similar amounts of Magnesium and Water per 7 oz.
• Both Baked Whole White Potatoes as well as Boiled Potato Skin no Salt have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 1.2 times more Carbohydrate than Boiled Potato Skin no Salt.
• While Boiled Potato Skin no Salt contains 1.6 times more Fiber and 1.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled Potato Skin no Salt have similar amounts of Energy per 7 oz.
• Both Baked Whole White Potatoes as well as Boiled Potato Skin no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.