Comparing Nutrients in 300 calories Boiled Potato SkinVS Microwaved Potato Flesh

Weight per 300 calories

Boiled Potato Skin

385g

Microwaved Potato Flesh

300g

Microwaved Potato, Flesh Only no Salt has 1.3 times more energy per unit of mass than Boiled Potato Skin no Salt, which is average in comparison to other foods. Boiled Potato Skin having average energy density.

Which food has more nutrients per 300 calories - Boiled Potato Skin or Microwaved Potato Flesh?

Macros Ratio

Protein Fat Carbs

Boiled Potato Skin

14%

85%

Microwaved Potato Flesh

91%

300 kcal ▼

Macro Nutrients

Boiled Potato Skinvs Microwaved Potato Flesh

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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0.4%0.38g

Fat

0.31%0.3g

0.38 gvs0.3 g

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

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0.31%0.1g

Saturated Fat

0.24%0.078g

0.1 gvs0.078 g

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

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2.4%0.038g

Omega 3

1.88%0.03g

0.038 gvs0.03 g

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

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0.72%0.12g

Omega 6

0.56%0.096g

0.12 gvs0.096 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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51%66g

Carbohydrate

53.7%70g

66 gvs70 g

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

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Sugars

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

NA gvsNA g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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33.4%12.7g

Fiber

12.6%4.8g

12.7 gvs4.8 g

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

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19.6%11g

Protein

11.3%6.3g

11 gvs6.3 g

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

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Vitamins

Boiled Potato Skinvs Microwaved 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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10.3%0.12mg

Vitamin B1

32.3%0.39mg

Thiamine

0.12 mgvs0.39 mg

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

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10.7%0.14mg

Vitamin B2

5.77%0.075mg

Riboflavin

0.14 mgvs0.075 mg

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

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29.4%4.7mg

Vitamin B3

30.5%4.88mg

Niacin, nicotinic acid, niacinamide

4.7 mgvs4.88 mg

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

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27.8%1.4mg

Vitamin B5

36%1.8mg

Pantothenic acid

1.4 mgvs1.8 mg

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

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70.7%0.92mg

Vitamin B6

73.6%0.96mg

Pyridoxine

0.92 mgvs0.96 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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9.6%38.5μg

Vitamin B9

9%36μg

Folates and Folic Acid

38.5 μgvs36 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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22.2%20mg

Vitamin C

50.3%45.3mg

Ascorbic acid

20 mgvs45.3 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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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Boiled Potato Skinvs Microwaved Potato Flesh

17.3%173mg

Calcium

1.5%15mg

173 mgvs15 mg

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

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375%3.38mg

Copper

79%0.71mg

3.38 mgvs0.71 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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292%23.3mg

Iron

15.4%1.23mg

23.3 mgvs1.23 mg

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

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27.5%115mg

Magnesium

18%75mg

115 mgvs75 mg

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

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224%5.15mg

Manganese

22%0.51mg

5.15 mgvs0.51 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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29.7%208mg

Phosphorus

46.7%327mg

208 mgvs327 mg

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

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46%1565mg

Potassium

36.3%1233mg

1565 mgvs1233 mg

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

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2.1%1.15μg

Selenium

2.2%1.2μg

1.15 μgvs1.2 μg

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

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3.6%54mg

Sodium

1.4%21mg

54 mgvs21 mg

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

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15.4%1.7mg

Zinc

9%0.99mg

1.7 mgvs0.99 mg

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

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8.1%299g

Water

5.96%221g

299 gvs221 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 Boiled Potato Skin vs Microwaved Potato Flesh:

Boiled Potato Skin no Salt has 1.8 times more Vitamin B2 than Microwaved Potato, Flesh Only no Salt.
While Microwaved Potato, Flesh Only no Salt contains 3.1 times more Vitamin B1, 1.3 times more Vitamin B5 and 2.3 times more Vitamin C than Boiled Potato Skin no Salt.
Both Boiled Potato Skin no Salt and Microwaved Potato, Flesh Only no Salt have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 300 kcal.
Both Boiled Potato Skin no Salt as well as Microwaved Potato, Flesh Only no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Potato Skin vs Microwaved Potato Flesh:

Boiled Potato Skin no Salt has 11.5 times more Calcium, 4.7 times more Copper, 19 times more Iron, 1.5 times more Magnesium, 10.1 times more Manganese, 1.3 times more Potassium, 2.6 times more Sodium, 1.7 times more Zinc and 1.4 times more Water than Microwaved Potato, Flesh Only no Salt.
While Microwaved Potato, Flesh Only no Salt contains 1.6 times more Phosphorus than Boiled Potato Skin no Salt.
Both Boiled Potato Skin no Salt as well as Microwaved Potato, Flesh Only no Salt have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled Potato Skin no Salt has 2.6 times more Fiber and 1.7 times more Protein than Microwaved Potato, Flesh Only no Salt.
Both Boiled Potato Skin no Salt and Microwaved Potato, Flesh Only no Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Boiled Potato Skin no Salt as well as Microwaved Potato, Flesh Only no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Potato SkinVS Boiled Peeled PotatoesMicrowaved Potato FleshVS Boiled Peeled PotatoesBoiled Potato SkinVS Microwaved Potatoes SkinMicrowaved Potato FleshVS Microwaved Potatoes Skin

Compare Foods

Comparing Nutrients in 300 calories Boiled Potato SkinVS Microwaved Potato Flesh

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Potato Skin or Microwaved Potato Flesh?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: