Comparing Nutrients in 100 calories Baked Potato Flesh VS 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.

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%

Macro Nutrients

	Baked Potato Flesh	Baked Potato Skin	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.052% 0.051g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.041% 0.013g	32g per day for Men 19-50 years
Omega 3	0.67% 0.011g	0.32% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.095% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	18% 23.3g	130g per day for Men 19-50 years
Sugars	2.52% 1.83g	0.98% 0.71g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.24% 1.6g	10.5% 4g	38g per day for Men 19-50 years
Protein	3.76% 2.1g	3.87% 2.17g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.056% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.4% 0.11mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	4.1% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	8.66% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	24% 0.31mg	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	2.4% 9.68μg	2.78% 11μg	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	15.3% 13.8mg	7.58% 6.8mg	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	0.29% 0.043mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.27% 0.32μg	0.72% 0.86μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Baked Potato Skin	Recommended Dietary Allowance
Calcium	0.54% 5.38mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	46% 0.41mg	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	4.7% 0.38mg	44.4% 3.56mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	5.17% 21.7mg	420mg per day for Men 19-50 years
Manganese	7.53% 0.17mg	13.5% 0.31mg	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	7.7% 53.8mg	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	12.4% 420mg	8.5% 289mg	3400mg per day for Men 19-50 years
Selenium	0.59% 0.32μg	0.64% 0.35μg	55μg per day for Men 19-50 years
Sodium	0.36% 5.38mg	0.71% 10.6mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	2.25% 0.25mg	11mg per day for Men 19-50 years
Water	2.2% 81g	0.65% 24g	3700g per day for Men 19-50 years

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

• Baked Potatoes Flesh no Salt have 1.8 times more Vitamin B1, 1.4 times more Vitamin B5 and 2 times more Vitamin C than Baked Potato Skin.
• While Baked Potato Skin contains 2.4 times more Vitamin B2 than Baked Potatoes Flesh no Salt.
• Both Baked Potatoes Flesh no Salt and Baked Potato Skin have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 100 kcal.
• Both Baked Potatoes Flesh no Salt as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 kcal.

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

• Baked Potatoes Flesh no Salt have 1.2 times more Magnesium, 1.5 times more Potassium, 1.3 times more Zinc and 3.4 times more Water than Baked Potato Skin.
• While Baked Potato Skin contains 3.2 times more Calcium, 1.8 times more Copper, 9.4 times more Iron and 1.8 times more Manganese than Baked Potatoes Flesh no Salt.
• Both Baked Potatoes Flesh no Salt and Baked Potato Skin have similar amounts of Phosphorus per 100 kcal.
• Both Baked Potatoes Flesh no Salt as well as Baked Potato Skin have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Baked Potatoes Flesh no Salt have 2.6 times more Sugars than Baked Potato Skin.
• While Baked Potato Skin contains 2.5 times more Fiber than Baked Potatoes Flesh no Salt.
• Both Baked Potatoes Flesh no Salt and Baked Potato Skin have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Baked Potatoes Flesh no Salt as well as Baked Potato Skin have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.