Comparing Nutrients in 100 grams Baked Potato Skin VS Boiled Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Baked Potato Skin	Boiled Potato Skin	Recommended Dietary Allowance
Energy	6.83% 198kcal	2.7% 78kcal	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	35.4% 46g	13.2% 17.2g	130g per day for Men 19-50 years
Sugars	1.93% 1.4g	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	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	20.8% 7.9g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	7.66% 4.3g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Boiled Potato Skin	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	2.67% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.15% 0.11mg	2.77% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.07mg	7.64% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.2% 0.61mg	18.4% 0.24mg	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	5.5% 22μg	2.5% 10μg	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% 13.5mg	5.78% 5.2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	3.4% 34mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	98% 0.88mg	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	88% 7.04mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	58% 1.34mg	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	14.4% 101mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	17% 573mg	12% 407mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	2.1% 77.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked Potato Skin vs Boiled Potato Skin:

• Baked Potato Skin has 3.8 times more Vitamin B1, 2.9 times more Vitamin B2, 2.5 times more Vitamin B3, 2.4 times more Vitamin B5, 2.6 times more Vitamin B6, 2.2 times more Vitamin B9 and 2.6 times more Vitamin C than Boiled Potato Skin no Salt.
• Both Baked Potato Skin as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Baked Potato Skin vs Boiled Potato Skin:

• Baked Potato Skin has 1.4 times more Magnesium, 1.9 times more Phosphorus, 1.4 times more Potassium, 2.3 times more Selenium and 1.5 times more Sodium than Boiled Potato Skin no Salt.
• While Boiled Potato Skin no Salt contains 1.3 times more Calcium, 2.2 times more Manganese and 1.6 times more Water than Baked Potato Skin.
• Both Baked Potato Skin and Boiled Potato Skin no Salt have similar amounts of Copper, Iron and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Baked Potato Skin has 2.5 times more Energy, 2.7 times more Carbohydrate, 2.4 times more Fiber and 1.5 times more Protein than Boiled Potato Skin no Salt.
• Both Baked Potato Skin as well as Boiled Potato Skin no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.