Nutrients in 14 ounces of Baked Potato Skin

Potatoes, baked, skin, without salt.

baked cooked

Macros Ratio

Protein Fat Carbs

92%

14 oz ▼

Macro Nutrients

Baked Potato Skin

Energy786 kcal

27%

Baked Potato Skin has 785.84814 kcal of Energy per 14 ounces, which is 27% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.4 g

0.41%

Baked Potato Skin has 0.396893 g of Fat per 14 ounces, which is 0.41% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.1 g

0.32%

Baked Potato Skin has 0.10319218 g of Saturated Fat per 14 ounces, which is 0.32% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.04 g

2.5%

Baked Potato Skin has 0.0396893 g of Omega 3 per 14 ounces, which is 2.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.13 g

0.75%

Baked Potato Skin has 0.12700576 g of Omega 6 per 14 ounces, which is 0.75% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Baked Potato Skin has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate183 g

141%

Baked Potato Skin has 182.8089158 g of Carbohydrate per 14 ounces, which is 141% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars5.56 g

7.66%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Baked Potato Skin has 5.556502 g of Sugars per 14 ounces, which is 7.66% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber31.4 g

82.5%

Baked Potato Skin has 31.354547 g of Fiber per 14 ounces, which is 82.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein17 g

30.4%

Baked Potato Skin has 17.0267097 g of Protein per 14 ounces, which is 30.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Baked Potato Skin

Vitamin A3.97 μg

0.44%

RAE, retinol activity equivalents

Baked Potato Skin has 3.96893 μg of Vitamin A per 14 ounces, which is 0.44% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.48 mg

40.4%

Thiamine

Baked Potato Skin has 0.48420946 mg of Vitamin B1 per 14 ounces, which is 40.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.42 mg

32.4%

Riboflavin

Baked Potato Skin has 0.42070658 mg of Vitamin B2 per 14 ounces, which is 32.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B312 mg

76%

Niacin, nicotinic acid, niacinamide

Baked Potato Skin has 12.16477045 mg of Vitamin B3 per 14 ounces, which is 76% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.4 mg

68%

Pantothenic acid

Baked Potato Skin has 3.40137301 mg of Vitamin B5 per 14 ounces, which is 68% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.44 mg

187%

Pyridoxine

Baked Potato Skin has 2.43692302 mg of Vitamin B6 per 14 ounces, which is 187% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B987.3 μg

22%

Folates and Folic Acid

Baked Potato Skin has 87.31646 μg of Vitamin B9 per 14 ounces, which is 22% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Baked Potato Skin has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C53.6 mg

59.5%

Ascorbic acid

Baked Potato Skin has 53.580555 mg of Vitamin C per 14 ounces, which is 59.5% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Baked Potato Skin has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.16 mg

1.06%

Tocopherols and Tocotrienols

Baked Potato Skin has 0.1587572 mg of Vitamin E per 14 ounces, which is 1.06% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K6.75 μg

5.62%

Phytomenadione or phylloquinone

Baked Potato Skin has 6.747181 μg of Vitamin K per 14 ounces, which is 5.62% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Baked Potato Skin

Calcium135 mg

13.5%

Baked Potato Skin has 134.94362 mg of Calcium per 14 ounces, which is 13.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper3.24 mg

360%

Baked Potato Skin has 3.24261581 mg of Copper per 14 ounces, which is 360% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron28 mg

349%

Baked Potato Skin has 27.9412672 mg of Iron per 14 ounces, which is 349% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium171 mg

40.6%

Baked Potato Skin has 170.66399 mg of Magnesium per 14 ounces, which is 40.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.44 mg

106%

Baked Potato Skin has 2.44486088 mg of Manganese per 14 ounces, which is 106% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus401 mg

57.3%

Baked Potato Skin has 400.86193 mg of Phosphorus per 14 ounces, which is 57.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2274 mg

67%

Baked Potato Skin has 2274.19689 mg of Potassium per 14 ounces, which is 67% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.78 μg

5.05%

Baked Potato Skin has 2.778251 μg of Selenium per 14 ounces, which is 5.05% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium83.3 mg

5.56%

Baked Potato Skin has 83.34753 mg of Sodium per 14 ounces, which is 5.56% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.94 mg

17.7%

Baked Potato Skin has 1.9447757 mg of Zinc per 14 ounces, which is 17.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water188 g

5.07%

Baked Potato Skin has 187.7700783 g of Water per 14 ounces, which is 5.07% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Baked Potato Skin:

14 ounces of Baked Potato Skin has outstanding amounts of Vitamin B6.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C.
It also has some Vitamin K.
While 14 ounces of product has trace amounts of Vitamin E, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Baked Potato Skin:

14 ounces of Baked Potato Skin has outstanding amounts of Copper, Iron and Manganese.
It is an excellent source of Magnesium, Phosphorus and Potassium.
It also has a good amount of Calcium and Zinc.
This vegetable has some Selenium and Sodium.

Macronutrients in 14 ounces of Baked Potato Skin:

14 ounces of Baked Potato Skin has outstanding amounts of Carbohydrate and Fiber.
It is an excellent source of Protein.
It also has a good amount of Sugars.
This vegetable has some Omega 3.
While 14 ounces of product has trace amounts of Omega 6, it has no Fat and Saturated Fat.

Compare Baked Potato Skin with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Baked Potato Skin

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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