Comparing Nutrients in 100 grams Baked Potato Flesh with Salt VS Baked Potato Skin with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh with Salt	8%	1%	91%
Baked Potato Skin with Salt	8%	0%	92%

Macro Nutrients

	Baked Potato Flesh with Salt	Baked Potato Skin with Salt	Recommended Dietary Allowance
Energy	3.2% 93kcal	6.83% 198kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	35.4% 46g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	1.93% 1.4g	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	3.95% 1.5g	20.8% 7.9g	38g per day for Men 19-50 years
Protein	3.5% 1.96g	7.66% 4.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh with Salt	Baked Potato Skin with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.75% 0.11mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	19% 3.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	47.2% 0.61mg	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	2.25% 9μg	5.5% 22μg	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	14.2% 13mg	15% 13.5mg	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	0.27% 0.04mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh with Salt	Baked Potato Skin with Salt	Recommended Dietary Allowance
Calcium	0.5% 5mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	91% 0.82mg	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	4.38% 0.35mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	26.8% 0.62mg	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	7.14% 50mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	17% 573mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	16% 241mg	17% 257mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked Potato Flesh with Salt vs Baked Potato Skin with Salt:

• Baked Potatoes Skin with Salt contain 5 times more Vitamin B2, 2.2 times more Vitamin B3, 1.5 times more Vitamin B5, 2 times more Vitamin B6, 2.4 times more Vitamin B9 and 5.7 times more Vitamin K than Baked Potatoes Flesh with Salt.
• Both Baked Potatoes Flesh with Salt and Baked Potatoes Skin with Salt have similar amounts of Vitamin B1 and Vitamin C per 100 g.
• Both Baked Potatoes Flesh with Salt as well as Baked Potatoes Skin with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Baked Potato Flesh with Salt vs Baked Potato Skin with Salt:

• Baked Potatoes Flesh with Salt have 1.6 times more Water than Baked Potatoes Skin with Salt.
• While Baked Potatoes Skin with Salt contain 6.8 times more Calcium, 3.8 times more Copper, 20.1 times more Iron, 1.7 times more Magnesium, 3.8 times more Manganese, 2 times more Phosphorus, 1.5 times more Potassium, 2.3 times more Selenium and 1.7 times more Zinc than Baked Potatoes Flesh with Salt.
• Both Baked Potatoes Flesh with Salt and Baked Potatoes Skin with Salt have similar amounts of Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Baked Potatoes Flesh with Salt have 1.2 times more Sugars than Baked Potatoes Skin with Salt.
• While Baked Potatoes Skin with Salt contain 2.1 times more Energy, 2.1 times more Carbohydrate, 5.3 times more Fiber and 2.2 times more Protein than Baked Potatoes Flesh with Salt.
• Both Baked Potatoes Flesh with Salt as well as Baked Potatoes Skin with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.