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Comparing Nutrients in 500 calories Potato SkinVS Frozen Roasted Potatoes with Salt

Weight per 500 calories

Potato Skin
862g
Frozen Roasted Potatoes with Salt
394g

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 500 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%
500 kcal ▼

Macro Nutrients

Potato Skinvs Frozen Roasted Potatoes with Salt
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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0.89%0.86g
Fat
7.35%7.13g
0.86 gvs7.13 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.7%0.22g
Saturated Fat
2.05%0.66g
0.22 gvs0.66 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.4%0.086g
Omega 3
NA
0.086 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.62%0.28g
Omega 6
NA
0.28 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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82.5%107g
Carbohydrate
79%103g
107 gvs103 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
3.75%2.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs2.7 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
27%10.2g
21.6 gvs10.2 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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39.6%22g
Protein
15.6%8.74g
22 gvs8.74 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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15%0.18mg
Vitamin B1
NA
Thiamine
0.18 mgvsNA mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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25%0.33mg
Vitamin B2
NA
Riboflavin
0.33 mgvsNA mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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

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52%2.6mg
Vitamin B5
NA
Pantothenic acid
2.6 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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158%2.06mg
Vitamin B6
NA
Pyridoxine
2.06 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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36.6%147μg
Vitamin B9
NA
Folates and Folic Acid
147 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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109%98mg
Vitamin C
7.44%6.7mg
Ascorbic acid
98 mgvs6.7 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
26%259mg
Calcium
5.9%59mg
259 mgvs59 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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405%3.65mg
Copper
NA
3.65 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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349%28mg
Iron
24.6%1.97mg
28 mgvs1.97 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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47.2%198mg
Magnesium
NA
198 mgvsNA mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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226%5.2mg
Manganese
NA
5.2 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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46.8%328mg
Phosphorus
NA
328 mgvsNA mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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105%3560mg
Potassium
52%1772mg
3560 mgvs1772 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.7%2.6μg
Selenium
NA
2.6 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5.75%86.2mg
Sodium
78.2%1173mg
86.2 mgvs1173 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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27.4%3mg
Zinc
NA
3 mgvsNA mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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19.4%718g
Water
7.24%268g
718 gvs268 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 Frozen Roasted Potatoes with Salt:
Comparing minerals per 500 calories for Potato Skin vs Frozen Roasted Potatoes with Salt:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 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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