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Comparing Nutrients in 100 calories Baked Potato FleshVS Baked Potato Skin

Weight per 100 calories

Baked Potato Flesh
108g
Baked Potato Skin
50.5g

Baked Potato Skin has 2.1 times more energy per unit of mass than Baked Potatoes Flesh no Salt, which is above average in comparison to other foods. Baked Potato Flesh having average energy density.

Discover which food has more nutrients per 100 calories - Baked Potato Flesh or Baked Potato Skin?

Macros Ratio

Protein Fat Carbs

Baked Potato Flesh
8%
1%
91%
Baked Potato Skin
8%
0%
92%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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0.11%0.11g
Fat
0.052%0.051g
0.11 gvs0.051 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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0.087%0.028g
Saturated Fat
0.041%0.013g
0.028 gvs0.013 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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0.67%0.011g
Omega 3
0.32%0.005g
0.011 gvs0.005 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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0.2%0.034g
Omega 6
0.095%0.016g
0.034 gvs0.016 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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18%23g
Carbohydrate
18%23.3g
23 gvs23.3 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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2.52%1.83g
Sugars
0.98%0.71g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.83 gvs0.71 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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4.24%1.6g
Fiber
10.5%4g
1.6 gvs4 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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3.76%2.1g
Protein
3.87%2.17g
2.1 gvs2.17 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.056%0.51μg
RAE, retinol activity equivalents
0 μgvs0.51 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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9.4%0.11mg
Vitamin B1
5.13%0.062mg
Thiamine
0.11 mgvs0.062 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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1.74%0.023mg
Vitamin B2
4.1%0.054mg
Riboflavin
0.023 mgvs0.054 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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9.38%1.5mg
Vitamin B3
9.67%1.55mg
Niacin, nicotinic acid, niacinamide
1.5 mgvs1.55 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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12%0.6mg
Vitamin B5
8.66%0.43mg
Pantothenic acid
0.6 mgvs0.43 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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25%0.32mg
Vitamin B6
24%0.31mg
Pyridoxine
0.32 mgvs0.31 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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2.4%9.68μg
Vitamin B9
2.78%11μg
Folates and Folic Acid
9.68 μgvs11 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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15.3%13.8mg
Vitamin C
7.58%6.8mg
Ascorbic acid
13.8 mgvs6.8 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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0.29%0.043mg
Vitamin E
0.13%0.02mg
Tocopherols and Tocotrienols
0.043 mgvs0.02 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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0.27%0.32μg
Vitamin K
0.72%0.86μg
Phytomenadione or phylloquinone
0.32 μgvs0.86 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

0.54%5.38mg
Calcium
1.7%17mg
5.38 mgvs17 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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25.7%0.23mg
Copper
46%0.41mg
0.23 mgvs0.41 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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4.7%0.38mg
Iron
44.4%3.56mg
0.38 mgvs3.56 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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6.4%27mg
Magnesium
5.17%21.7mg
27 mgvs21.7 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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7.53%0.17mg
Manganese
13.5%0.31mg
0.17 mgvs0.31 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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7.7%53.8mg
Phosphorus
7.3%51mg
53.8 mgvs51 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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12.4%420mg
Potassium
8.5%289mg
420 mgvs289 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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0.59%0.32μg
Selenium
0.64%0.35μg
0.32 μgvs0.35 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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0.36%5.38mg
Sodium
0.71%10.6mg
5.38 mgvs10.6 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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2.83%0.31mg
Zinc
2.25%0.25mg
0.31 mgvs0.25 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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2.2%81g
Water
0.65%24g
81 gvs24 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Baked Potato Flesh VS Baked Potato Skin Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Baked Potato Flesh or Baked Potato Skin?

Lets compare vitamin content per 100 calories of Baked Potato Flesh vs Baked Potato Skin:

Comparing minerals per 100 calories for Baked Potato Flesh vs Baked Potato Skin:

Comparison of macro-nutrients per 100 calories:




Compare more foods per 100 kcal: