Comparing Nutrients in 100 calories Baked Potato FleshVS Boiled Potato Flesh, Cooked In Skin

Weight per 100 calories

Baked Potato Flesh

108g

Boiled Potato Flesh, Cooked In Skin

115g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - Baked Potato Flesh or Boiled Potato Flesh, Cooked In Skin?

Macros Ratio

Protein Fat Carbs

Baked Potato Flesh

91%

Boiled Potato Flesh, Cooked In Skin

91%

100 kcal ▼

Macro Nutrients

Baked Potato Fleshvs Boiled Potato Flesh, Cooked In Skin

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.11%0.11g

Fat

0.12%0.11g

0.11 gvs0.11 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.087%0.028g

Saturated Fat

0.093%0.03g

0.028 gvs0.03 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.67%0.011g

Omega 3

0.72%0.011g

0.011 gvs0.011 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.2%0.034g

Omega 6

0.22%0.037g

0.034 gvs0.037 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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18%23g

Carbohydrate

17.8%23g

23 gvs23 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.52%1.83g

Sugars

1.44%1.05g

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

1.83 gvs1.05 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.46%0.33g

≤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 gvs0.33 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.39g

NA gvs0.39 g

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

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Sucrose

%0.22g

NA gvs0.22 g

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

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4.24%1.6g

Fiber

5.44%2.07g

1.6 gvs2.07 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.76%2.1g

Protein

3.84%2.15g

2.1 gvs2.15 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Baked Potato Fleshvs Boiled Potato Flesh, Cooked In Skin

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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9.4%0.11mg

Vitamin B1

10%0.12mg

Thiamine

0.11 mgvs0.12 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1.74%0.023mg

Vitamin B2

1.77%0.023mg

Riboflavin

0.023 mgvs0.023 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.38%1.5mg

Vitamin B3

10.3%1.65mg

Niacin, nicotinic acid, niacinamide

1.5 mgvs1.65 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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12%0.6mg

Vitamin B5

12%0.6mg

Pantothenic acid

0.6 mgvs0.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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25%0.32mg

Vitamin B6

26.4%0.34mg

Pyridoxine

0.32 mgvs0.34 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.4%9.68μg

Vitamin B9

2.87%11.5μg

Folates and Folic Acid

9.68 μgvs11.5 μg

Recommended Dietary Allowance 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 is 2.4μg per day for Men 19-50 years .

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15.3%13.8mg

Vitamin C

16.6%15mg

Ascorbic acid

13.8 mgvs15 mg

Recommended Dietary Allowance 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 is 600IU per day for Men 19-50 years .

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0.29%0.043mg

Vitamin E

0.077%0.011mg

Tocopherols and Tocotrienols

0.043 mgvs0.011 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.27%0.32μg

Vitamin K

2.1%2.53μg

Phytomenadione or phylloquinone

0.32 μgvs2.53 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Baked Potato Fleshvs Boiled Potato Flesh, Cooked In Skin

0.54%5.38mg

Calcium

0.57%5.75mg

5.38 mgvs5.75 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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25.7%0.23mg

Copper

24%0.22mg

0.23 mgvs0.22 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

1.4%56.8μg

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

NA μgvs56.8 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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4.7%0.38mg

Iron

4.45%0.36mg

0.38 mgvs0.36 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.4%27mg

Magnesium

6.02%25.3mg

27 mgvs25.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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7.53%0.17mg

Manganese

6.9%0.16mg

0.17 mgvs0.16 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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7.7%53.8mg

Phosphorus

7.22%50.6mg

53.8 mgvs50.6 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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12.4%420mg

Potassium

13%436mg

420 mgvs436 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.59%0.32μg

Selenium

0.63%0.34μg

0.32 μgvs0.34 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.36%5.38mg

Sodium

0.31%4.6mg

5.38 mgvs4.6 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.83%0.31mg

Zinc

3.13%0.34mg

0.31 mgvs0.34 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.2%81g

Water

2.4%88.5g

81 gvs88.5 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Baked Potato Flesh vs Boiled Potato Flesh, Cooked In Skin:

Boiled Potato Flesh, Cooked In Skin without Salt contains 7.8 times more Vitamin K than Baked Potatoes Flesh no Salt.
Both Baked Potatoes Flesh no Salt and Boiled Potato Flesh, Cooked In Skin without Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 100 kcal.
Both Baked Potatoes Flesh no Salt as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Baked Potato Flesh vs Boiled Potato Flesh, Cooked In Skin:

Both Baked Potatoes Flesh no Salt and Boiled Potato Flesh, Cooked In Skin without Salt have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 100 kcal.
Both Baked Potatoes Flesh no Salt as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Calcium and Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

Baked Potatoes Flesh no Salt have 1.7 times more Sugars than Boiled Potato Flesh, Cooked In Skin without Salt.
While Boiled Potato Flesh, Cooked In Skin without Salt contains 1.3 times more Fiber than Baked Potatoes Flesh no Salt.
Both Baked Potatoes Flesh no Salt and Boiled Potato Flesh, Cooked In Skin without Salt have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
Both Baked Potatoes Flesh no Salt as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Baked Potato FleshVS Baked Potato SkinBoiled Potato Flesh, Cooked In SkinVS Baked Potato SkinBaked Potato FleshVS Boiled Potato SkinBoiled Potato Flesh, Cooked In SkinVS Boiled Potato Skin

Compare Foods

Comparing Nutrients in 100 calories Baked Potato FleshVS Boiled Potato Flesh, Cooked In Skin

Weight per 100 calories

Which food has more nutrients per 100 calories - Baked Potato Flesh or Boiled Potato Flesh, Cooked In Skin?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: