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Comparing Nutrients in 100 calories Potato SkinVS Baked Potato Flesh

Weight per 100 calories

Potato Skin
172g
Baked Potato Flesh
108g

Baked Potatoes Flesh no Salt have 1.6 times more energy per unit of mass than Raw Potato Skin, which is average in comparison to other foods. Potato Skin having low energy density.

Which food has more nutrients per 100 calories - Potato Skin or Baked Potato Flesh?

Macros Ratio

Protein Fat Carbs

Potato Skin
17%
1%
82%
Baked Potato Flesh
8%
1%
91%
100 kcal ▼

Macro Nutrients

Potato Skinvs Baked Potato Flesh
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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0.18%0.17g
Fat
0.11%0.11g
0.17 gvs0.11 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.14%0.045g
Saturated Fat
0.087%0.028g
0.045 gvs0.028 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.08%0.017g
Omega 3
0.67%0.011g
0.017 gvs0.011 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.32%0.055g
Omega 6
0.2%0.034g
0.055 gvs0.034 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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16.5%21.4g
Carbohydrate
18%23g
21.4 gvs23 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
2.52%1.83g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs1.83 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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

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11.3%4.3g
Fiber
4.24%1.6g
4.3 gvs1.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
7.9%4.43g
Protein
3.76%2.1g
4.43 gvs2.1 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Potato Skinvs Baked Potato Flesh
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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3%0.036mg
Vitamin B1
9.4%0.11mg
Thiamine
0.036 mgvs0.11 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.04%0.066mg
Vitamin B2
1.74%0.023mg
Riboflavin
0.066 mgvs0.023 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11%1.8mg
Vitamin B3
9.38%1.5mg
Niacin, nicotinic acid, niacinamide
1.8 mgvs1.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.4%0.52mg
Vitamin B5
12%0.6mg
Pantothenic acid
0.52 mgvs0.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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31.7%0.41mg
Vitamin B6
25%0.32mg
Pyridoxine
0.41 mgvs0.32 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.33%29.3μg
Vitamin B9
2.4%9.68μg
Folates and Folic Acid
29.3 μgvs9.68 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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22%19.7mg
Vitamin C
15.3%13.8mg
Ascorbic acid
19.7 mgvs13.8 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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NA
Vitamin E
0.29%0.043mg
Tocopherols and Tocotrienols
NA mgvs0.043 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0.27%0.32μg
Phytomenadione or phylloquinone
NA μgvs0.32 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Potato Skinvs Baked Potato Flesh
5.17%51.7mg
Calcium
0.54%5.38mg
51.7 mgvs5.38 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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81%0.73mg
Copper
25.7%0.23mg
0.73 mgvs0.23 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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70%5.6mg
Iron
4.7%0.38mg
5.6 mgvs0.38 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.44%39.7mg
Magnesium
6.4%27mg
39.7 mgvs27 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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45%1.04mg
Manganese
7.53%0.17mg
1.04 mgvs0.17 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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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9.36%65.5mg
Phosphorus
7.7%53.8mg
65.5 mgvs53.8 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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21%712mg
Potassium
12.4%420mg
712 mgvs420 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.94%0.52μg
Selenium
0.59%0.32μg
0.52 μgvs0.32 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
1.15%17.2mg
Sodium
0.36%5.38mg
17.2 mgvs5.38 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.5%0.6mg
Zinc
2.83%0.31mg
0.6 mgvs0.31 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.9%144g
Water
2.2%81g
144 gvs81 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 Potato Skin vs Baked Potato Flesh:
Comparing minerals per 100 calories for Potato Skin vs Baked Potato Flesh:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Potato SkinVS Baked Potato SkinBaked Potato FleshVS Baked Potato Skin
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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