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Comparing Nutrients in 300 calories Potato SkinVS Frozen Roasted Potatoes with Salt

Weight per 300 calories

Potato Skin
517g
Frozen Roasted Potatoes with Salt
236g

Frozen Roasted Potatoes with Salt have 2.2 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 300 calories - Potato Skin or Frozen Roasted Potatoes with Salt?

Macros Ratio

Protein Fat Carbs

Potato Skin
17%
1%
82%
Frozen Roasted Potatoes with Salt
7%
13%
80%
300 kcal ▼

Macro Nutrients

Potato Skinvs Frozen Roasted Potatoes with Salt
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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0.53%0.52g
Fat
4.4%4.28g
0.52 gvs4.28 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.42%0.13g
Saturated Fat
1.23%0.39g
0.13 gvs0.39 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.23%0.052g
Omega 3
NA
0.052 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.97%0.17g
Omega 6
NA
0.17 gvsNA 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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49.5%64.3g
Carbohydrate
47.5%61.8g
64.3 gvs61.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
2.25%1.63g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs1.63 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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34%13g
Fiber
16%6.14g
13 gvs6.14 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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23.7%13.3g
Protein
9.36%5.24g
13.3 gvs5.24 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Potato Skinvs Frozen Roasted Potatoes with Salt
0%0μg
Vitamin A
NA
RAE, retinol activity equivalents
0 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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9.05%0.11mg
Vitamin B1
NA
Thiamine
0.11 mgvsNA mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15%0.2mg
Vitamin B2
NA
Riboflavin
0.2 mgvsNA mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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33.4%5.34mg
Vitamin B3
NA
Niacin, nicotinic acid, niacinamide
5.34 mgvsNA mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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31.2%1.56mg
Vitamin B5
NA
Pantothenic acid
1.56 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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95%1.24mg
Vitamin B6
NA
Pyridoxine
1.24 mgvsNA 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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22%88μg
Vitamin B9
NA
Folates and Folic Acid
88 μgvsNA μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
NA
Cobalamin
0 μgvsNA μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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65.5%59mg
Vitamin C
4.46%4mg
Ascorbic acid
59 mgvs4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Potato Skinvs Frozen Roasted Potatoes with Salt
15.5%155mg
Calcium
3.54%35.4mg
155 mgvs35.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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243%2.2mg
Copper
NA
2.2 mgvsNA 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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209%16.8mg
Iron
14.8%1.2mg
16.8 mgvs1.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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28.3%119mg
Magnesium
NA
119 mgvsNA mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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135%3.1mg
Manganese
NA
3.1 mgvsNA mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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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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28%197mg
Phosphorus
NA
197 mgvsNA mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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63%2136mg
Potassium
31.3%1063mg
2136 mgvs1063 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.82%1.55μg
Selenium
NA
1.55 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.45%51.7mg
Sodium
47%704mg
51.7 mgvs704 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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16.5%1.8mg
Zinc
NA
1.8 mgvsNA mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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11.6%431g
Water
4.35%161g
431 gvs161 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 Potato Skin vs Frozen Roasted Potatoes with Salt:
Comparing minerals per 300 calories for Potato Skin vs Frozen Roasted Potatoes with Salt:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Potato SkinVS Baked Potato FleshFrozen Roasted Potatoes with SaltVS Baked Potato Flesh
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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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