Comparing Nutrients in 300 calories Baked Potato SkinVS Baked Red Potatoes

Weight per 300 calories

Baked Potato Skin

152g

Baked Red Potatoes

345g

Baked Potato Skin has 2.3 times more energy per 100g than Baked Red Potatoes. It has above average energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Baked Potato Skin or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Baked Potato Skin

92%

Baked Red Potatoes

10%

88%

300 kcal ▼

Macro Nutrients

Baked Potato Skinvs Baked Red Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.16%0.15g

Fat

0.53%0.52g

0.15 gvs0.52 g

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

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0.12%0.039g

Saturated Fat

0.43%0.14g

0.039 gvs0.14 g

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

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0.95%0.015g

Omega 3

3.23%0.052g

0.015 gvs0.052 g

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

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0.29%0.048g

Omega 6

0.99%0.17g

0.048 gvs0.17 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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53.7%69.8g

Carbohydrate

52%67.6g

69.8 gvs67.6 g

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

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2.93%2.12g

Sugars

6.8%4.93g

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

2.12 gvs4.93 g

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

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Fructose

2.1%1.5g

≤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 gvs1.5 g

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

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Glucose

%1.9g

NA gvs1.9 g

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

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Sucrose

%1.55g

NA gvs1.55 g

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

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31.5%12g

Fiber

16.3%6.2g

12 gvs6.2 g

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

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11.6%6.5g

Protein

14%7.93g

6.5 gvs7.93 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Baked Potato Skinvs Baked Red Potatoes

0.17%1.5μg

Vitamin A

0.38%3.45μg

RAE, retinol activity equivalents

1.5 μgvs3.45 μg

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

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15.4%0.18mg

Vitamin B1

20.7%0.25mg

Thiamine

0.18 mgvs0.25 mg

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

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12.4%0.16mg

Vitamin B2

13.3%0.17mg

Riboflavin

0.16 mgvs0.17 mg

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

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29%4.64mg

Vitamin B3

34.4%5.5mg

Niacin, nicotinic acid, niacinamide

4.64 mgvs5.5 mg

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

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26%1.3mg

Vitamin B5

23.5%1.18mg

Pantothenic acid

1.3 mgvs1.18 mg

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

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71.6%0.93mg

Vitamin B6

56.2%0.73mg

Pyridoxine

0.93 mgvs0.73 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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8.33%33.3μg

Vitamin B9

23.3%93μg

Folates and Folic Acid

33.3 μgvs93 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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22.7%20.5mg

Vitamin C

48.3%43.4mg

Ascorbic acid

20.5 mgvs43.4 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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0.4%0.061mg

Vitamin E

1.84%0.28mg

Tocopherols and Tocotrienols

0.061 mgvs0.28 mg

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

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2.15%2.58μg

Vitamin K

8.05%9.66μg

Phytomenadione or phylloquinone

2.58 μgvs9.66 μg

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

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Minerals

Baked Potato Skinvs Baked Red Potatoes

5.15%51.5mg

Calcium

3.1%31mg

51.5 mgvs31 mg

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

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138%1.24mg

Copper

66.7%0.6mg

1.24 mgvs0.6 mg

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

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Fluoride

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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133%10.7mg

Iron

30%2.4mg

10.7 mgvs2.4 mg

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

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15.5%65mg

Magnesium

23%97mg

65 mgvs97 mg

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

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40.6%0.93mg

Manganese

26%0.6mg

0.93 mgvs0.6 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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22%153mg

Phosphorus

35.5%248mg

153 mgvs248 mg

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

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25.5%868mg

Potassium

55.3%1879mg

868 mgvs1879 mg

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

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1.93%1.06μg

Selenium

1.06 μgvsNA μg

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

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2.12%32mg

Sodium

2.76%41.4mg

32 mgvs41.4 mg

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

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6.75%0.74mg

Zinc

12.5%1.38mg

0.74 mgvs1.38 mg

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

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1.94%71.7g

Water

7.15%264g

71.7 gvs264 g

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

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Lets compare vitamin content per 300 calories of Baked Potato Skin vs Baked Red Potatoes:

Baked Potato Skin has 1.3 times more Vitamin B6 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Vitamin B1, 2.8 times more Vitamin B9, 2.1 times more Vitamin C and 3.7 times more Vitamin K than Baked Potato Skin.
Both Baked Potato Skin and Baked Whole Red Potatoes have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 300 kcal.
Both Baked Potato Skin as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Baked Potato Skin vs Baked Red Potatoes:

Baked Potato Skin has 1.7 times more Calcium, 2.1 times more Copper, 4.4 times more Iron and 1.6 times more Manganese than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.5 times more Magnesium, 1.6 times more Phosphorus, 2.2 times more Potassium, 1.9 times more Zinc and 3.7 times more Water than Baked Potato Skin.

Comparison of macro-nutrients per 300 calories:

Baked Potato Skin has 1.9 times more Fiber than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 3.4 times more Omega 3 and 2.3 times more Sugars than Baked Potato Skin.
Both Baked Potato Skin and Baked Whole Red Potatoes have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Baked Potato Skin as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked Potato SkinVS Boiled Potato Flesh, Cooked In SkinBaked Red PotatoesVS Boiled Potato Flesh, Cooked In SkinBaked Potato SkinVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 300 calories Baked Potato SkinVS Baked Red Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked Potato Skin or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: