Comparing Nutrients in 300 calories Baked Potato SkinVS Baked White Potatoes

Weight per 300 calories

Baked Potato Skin

152g

Baked White Potatoes

326g

Baked Potato Skin has 2.2 times more energy per 100g than Baked White Potatoes. It has above average energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

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

Macros Ratio

Protein Fat Carbs

Baked Potato Skin

92%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Baked Potato Skinvs Baked White 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

0.5%0.49g

0.15 gvs0.49 g

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

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0.12%0.039g

Saturated Fat

0.41%0.13g

0.039 gvs0.13 g

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

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0.95%0.015g

Omega 3

3.06%0.049g

0.015 gvs0.049 g

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

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0.29%0.048g

Omega 6

0.94%0.16g

0.048 gvs0.16 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

53%68.7g

69.8 gvs68.7 g

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

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2.93%2.12g

Sugars

6.9%5g

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

2.12 gvs5 g

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

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Fructose

1.6%1.17g

≤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 gvs1.17 g

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

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Glucose

%2.05g

NA gvs2.05 g

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

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Sucrose

%1.3g

NA gvs1.3 g

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

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31.5%12g

Fiber

18%6.85g

12 gvs6.85 g

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

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11.6%6.5g

Protein

12.2%6.85g

6.5 gvs6.85 g

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

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Vitamins

Baked Potato Skinvs Baked White Potatoes

0.17%1.5μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

1.5 μgvs3.26 μg

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

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15.4%0.18mg

Vitamin B1

13%0.16mg

Thiamine

0.18 mgvs0.16 mg

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

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12.4%0.16mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.16 mgvs0.14 mg

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

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29%4.64mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

4.64 mgvs5 mg

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

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26%1.3mg

Vitamin B5

25%1.25mg

Pantothenic acid

1.3 mgvs1.25 mg

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

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71.6%0.93mg

Vitamin B6

53%0.69mg

Pyridoxine

0.93 mgvs0.69 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

31%124μg

Folates and Folic Acid

33.3 μgvs124 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

45.7%41mg

Ascorbic acid

20.5 mgvs41 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

0.87%0.13mg

Tocopherols and Tocotrienols

0.061 mgvs0.13 mg

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

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2.15%2.58μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

2.58 μgvs8.8 μg

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

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Minerals

Baked Potato Skinvs Baked White Potatoes

5.15%51.5mg

Calcium

3.26%32.6mg

51.5 mgvs32.6 mg

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

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138%1.24mg

Copper

46%0.41mg

1.24 mgvs0.41 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

26%2.1mg

10.7 mgvs2.1 mg

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

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15.5%65mg

Magnesium

21%88mg

65 mgvs88 mg

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

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40.6%0.93mg

Manganese

26.8%0.62mg

0.93 mgvs0.62 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%245mg

153 mgvs245 mg

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

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25.5%868mg

Potassium

52%1774mg

868 mgvs1774 mg

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

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1.93%1.06μg

Selenium

2.96%1.63μg

1.06 μgvs1.63 μg

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

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2.12%32mg

Sodium

1.52%23mg

32 mgvs23 mg

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

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6.75%0.74mg

Zinc

10.4%1.14mg

0.74 mgvs1.14 mg

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

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1.94%71.7g

Water

6.65%246g

71.7 gvs246 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 White Potatoes:

Baked Potato Skin has 1.4 times more Vitamin B6 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.7 times more Vitamin B9, 2 times more Vitamin C and 3.4 times more Vitamin K than Baked Potato Skin.
Both Baked Potato Skin and Baked Whole White Potatoes have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per 300 kcal.
Both Baked Potato Skin as well as Baked Whole White 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 White Potatoes:

Baked Potato Skin has 1.6 times more Calcium, 3 times more Copper, 5.1 times more Iron and 1.5 times more Manganese than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.4 times more Magnesium, 1.6 times more Phosphorus, 2 times more Potassium, 1.5 times more Zinc and 3.4 times more Water than Baked Potato Skin.
Both Baked Potato Skin as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Baked Potato Skin has 1.7 times more Fiber than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.2 times more Omega 3 and 2.4 times more Sugars than Baked Potato Skin.
Both Baked Potato Skin and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Baked Potato Skin as well as Baked Whole White 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 White PotatoesVS Boiled Potato Flesh, Cooked In SkinBaked Potato SkinVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Baked Potato SkinVS Baked White Potatoes

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: