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Comparing Nutrients in 500 calories Potato SkinVS Baked Potato Skin

Weight per 500 calories

Potato Skin
862g
Baked Potato Skin
253g

Baked Potato Skin has 3.4 times more energy per unit of mass than Raw Potato Skin, which is above average in comparison to other foods. Potato Skin having low energy density.

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

Macros Ratio

Protein Fat Carbs

Potato Skin
17%
1%
82%
Baked Potato Skin
8%
0%
92%
500 kcal ▼

Macro Nutrients

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

Find Vegetables rich in Energy
0.89%0.86g
Fat
0.26%0.25g
0.86 gvs0.25 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.7%0.22g
Saturated Fat
0.21%0.066g
0.22 gvs0.066 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.4%0.086g
Omega 3
1.58%0.025g
0.086 gvs0.025 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.62%0.28g
Omega 6
0.48%0.081g
0.28 gvs0.081 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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82.5%107g
Carbohydrate
89.5%116g
107 gvs116 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
NA
Sugars
4.88%3.54g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs3.54 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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56.7%21.6g
Fiber
52.5%20g
21.6 gvs20 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
39.6%22g
Protein
19.3%11g
22 gvs11 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Potato Skinvs Baked Potato Skin
0%0μg
Vitamin A
0.28%2.53μg
RAE, retinol activity equivalents
0 μgvs2.53 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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15%0.18mg
Vitamin B1
25.7%0.31mg
Thiamine
0.18 mgvs0.31 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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25%0.33mg
Vitamin B2
20.6%0.27mg
Riboflavin
0.33 mgvs0.27 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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55.7%8.9mg
Vitamin B3
48.4%7.74mg
Niacin, nicotinic acid, niacinamide
8.9 mgvs7.74 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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52%2.6mg
Vitamin B5
43.3%2.16mg
Pantothenic acid
2.6 mgvs2.16 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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158%2.06mg
Vitamin B6
119%1.55mg
Pyridoxine
2.06 mgvs1.55 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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36.6%147μg
Vitamin B9
14%55.6μg
Folates and Folic Acid
147 μgvs55.6 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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109%98mg
Vitamin C
38%34mg
Ascorbic acid
98 mgvs34 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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NA
Vitamin E
0.67%0.1mg
Tocopherols and Tocotrienols
NA mgvs0.1 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
3.58%4.3μg
Phytomenadione or phylloquinone
NA μgvs4.3 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Potato Skinvs Baked Potato Skin
26%259mg
Calcium
8.6%86mg
259 mgvs86 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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405%3.65mg
Copper
229%2.06mg
3.65 mgvs2.06 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
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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349%28mg
Iron
222%17.8mg
28 mgvs17.8 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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47.2%198mg
Magnesium
26%109mg
198 mgvs109 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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226%5.2mg
Manganese
67.6%1.56mg
5.2 mgvs1.56 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
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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46.8%328mg
Phosphorus
36.4%255mg
328 mgvs255 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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105%3560mg
Potassium
42.6%1447mg
3560 mgvs1447 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.7%2.6μg
Selenium
3.2%1.77μg
2.6 μgvs1.77 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
5.75%86.2mg
Sodium
3.54%53mg
86.2 mgvs53 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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27.4%3mg
Zinc
11.2%1.24mg
3 mgvs1.24 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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19.4%718g
Water
3.23%119g
718 gvs119 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 Potato Skin vs Baked Potato Skin:
Comparing minerals per 500 calories for Potato Skin vs Baked Potato Skin:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

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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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