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Comparing Nutrients in 500 calories Baked Potato SkinVS Boiled Potato Skin

Weight per 500 calories

Baked Potato Skin
253g
Boiled Potato Skin
641g

Baked Potato Skin has 2.5 times more energy per 100g than Boiled Potato Skin. It has above average energy density when compared to other foods. Boiled Potato Skin no Salt having average energy density.

Which food has more nutrients per 500 calories - Baked Potato Skin or Boiled Potato Skin?

Macros Ratio

Protein Fat Carbs

Baked Potato Skin
8%
0%
92%
Boiled Potato Skin
14%
1%
85%
500 kcal ▼

Macro Nutrients

Baked Potato Skinvs Boiled Potato Skin
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.26%0.25g
Fat
0.66%0.64g
0.25 gvs0.64 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.21%0.066g
Saturated Fat
0.52%0.17g
0.066 gvs0.17 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.58%0.025g
Omega 3
4%0.064g
0.025 gvs0.064 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.48%0.081g
Omega 6
1.2%0.21g
0.081 gvs0.21 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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89.5%116g
Carbohydrate
85%110g
116 gvs110 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.88%3.54g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.54 gvsNA 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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52.5%20g
Fiber
55.7%21g
20 gvs21 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.3%11g
Protein
32.7%18.3g
11 gvs18.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Baked Potato Skinvs Boiled Potato Skin
0.28%2.53μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
2.53 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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25.7%0.31mg
Vitamin B1
17%0.21mg
Thiamine
0.31 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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20.6%0.27mg
Vitamin B2
17.8%0.23mg
Riboflavin
0.27 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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48.4%7.74mg
Vitamin B3
49%7.83mg
Niacin, nicotinic acid, niacinamide
7.74 mgvs7.83 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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43.3%2.16mg
Vitamin B5
46.3%2.3mg
Pantothenic acid
2.16 mgvs2.3 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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119%1.55mg
Vitamin B6
118%1.53mg
Pyridoxine
1.55 mgvs1.53 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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14%55.6μg
Vitamin B9
16%64μg
Folates and Folic Acid
55.6 μgvs64 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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38%34mg
Vitamin C
37%33.3mg
Ascorbic acid
34 mgvs33.3 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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0.67%0.1mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.1 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.58%4.3μg
Vitamin K
NA
Phytomenadione or phylloquinone
4.3 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Baked Potato Skinvs Boiled Potato Skin
8.6%86mg
Calcium
29%288mg
86 mgvs288 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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229%2.06mg
Copper
625%5.63mg
2.06 mgvs5.63 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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222%17.8mg
Iron
486%39mg
17.8 mgvs39 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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26%109mg
Magnesium
45.8%192mg
109 mgvs192 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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67.6%1.56mg
Manganese
373%8.58mg
1.56 mgvs8.58 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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36.4%255mg
Phosphorus
49.5%346mg
255 mgvs346 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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42.6%1447mg
Potassium
76.7%2609mg
1447 mgvs2609 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.2%1.77μg
Selenium
3.5%1.92μg
1.77 μgvs1.92 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.54%53mg
Sodium
6%89.7mg
53 mgvs89.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11.2%1.24mg
Zinc
25.6%2.82mg
1.24 mgvs2.82 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.23%119g
Water
13.5%499g
119 gvs499 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Baked Potato Skin vs Boiled Potato Skin:
Comparing minerals per 500 calories for Baked Potato Skin vs Boiled Potato Skin:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Baked Potato SkinVS Boiled Potato Flesh, Cooked In SkinBoiled Potato SkinVS Boiled Potato Flesh, Cooked In SkinBaked Potato SkinVS Boiled Peeled PotatoesBoiled Potato SkinVS Boiled Peeled Potatoes
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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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