Comparing Nutrients in 7 ounces Potato SkinVS Baked Potato Skin

Macros Ratio

Protein Fat Carbs

Potato Skin

17%

82%

Baked Potato Skin

92%

7 oz ▼

Macro Nutrients

Potato Skinvs Baked Potato Skin

3.97%115kcal

Energy

13.5%393kcal

115 kcalvs393 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.2%0.2g

Fat

0.2%0.2g

0.2 gvs0.2 g

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

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0.16%0.052g

Saturated Fat

0.16%0.052g

0.052 gvs0.052 g

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

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1.24%0.02g

Omega 3

1.24%0.02g

0.02 gvs0.02 g

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

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0.37%0.064g

Omega 6

0.37%0.064g

0.064 gvs0.064 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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19%24.7g

Carbohydrate

70.3%91g

24.7 gvs91 g

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

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Sugars

3.83%2.78g

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

NA gvs2.78 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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13%4.96g

Fiber

41.3%15.7g

4.96 gvs15.7 g

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

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9.1%5.1g

Protein

15.2%8.5g

5.1 gvs8.5 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

0.22%2μg

RAE, retinol activity equivalents

0 μgvs2 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.47%0.042mg

Vitamin B1

20%0.24mg

Thiamine

0.042 mgvs0.24 mg

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

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5.8%0.075mg

Vitamin B2

16%0.21mg

Riboflavin

0.075 mgvs0.21 mg

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

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13%2.05mg

Vitamin B3

38%6.1mg

Niacin, nicotinic acid, niacinamide

2.05 mgvs6.1 mg

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

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12%0.6mg

Vitamin B5

34%1.7mg

Pantothenic acid

0.6 mgvs1.7 mg

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

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36.5%0.47mg

Vitamin B6

94%1.2mg

Pyridoxine

0.47 mgvs1.2 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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8.43%33.7μg

Vitamin B9

11%43.7μg

Folates and Folic Acid

33.7 μgvs43.7 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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25%22.6mg

Vitamin C

29.8%26.8mg

Ascorbic acid

22.6 mgvs26.8 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

0.53%0.079mg

Tocopherols and Tocotrienols

NA mgvs0.079 mg

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

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Vitamin K

2.8%3.37μg

Phytomenadione or phylloquinone

NA μgvs3.37 μg

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

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Minerals

Potato Skinvs Baked Potato Skin

5.95%59.5mg

Calcium

6.75%67.5mg

59.5 mgvs67.5 mg

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

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93%0.84mg

Copper

180%1.62mg

0.84 mgvs1.62 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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80.4%6.43mg

Iron

175%14mg

6.43 mgvs14 mg

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

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11%45.6mg

Magnesium

20.3%85.3mg

45.6 mgvs85.3 mg

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

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52%1.2mg

Manganese

53%1.22mg

1.2 mgvs1.22 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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10.8%75.4mg

Phosphorus

28.6%200mg

75.4 mgvs200 mg

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

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24%820mg

Potassium

33.4%1137mg

820 mgvs1137 mg

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

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1.1%0.6μg

Selenium

2.53%1.4μg

0.6 μgvs1.4 μg

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

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1.32%20mg

Sodium

2.78%41.7mg

20 mgvs41.7 mg

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

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6.3%0.69mg

Zinc

8.84%0.97mg

0.69 mgvs0.97 mg

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

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4.47%165g

Water

2.54%94g

165 gvs94 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Potato Skin vs Baked Potato Skin:

Baked Potato Skin contains 5.8 times more Vitamin B1, 2.8 times more Vitamin B2, 3 times more Vitamin B3, 2.8 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Potato Skin.
Both Raw Potato Skin and Baked Potato Skin have similar amounts of Vitamin C per 7 oz.
Both Raw Potato Skin as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Potato Skin vs Baked Potato Skin:

Raw Potato Skin has 1.8 times more Water than Baked Potato Skin.
While Baked Potato Skin contains 1.9 times more Copper, 2.2 times more Iron, 1.9 times more Magnesium, 2.7 times more Phosphorus, 1.4 times more Potassium, 2.3 times more Selenium, 2.1 times more Sodium and 1.4 times more Zinc than Raw Potato Skin.
Both Raw Potato Skin and Baked Potato Skin have similar amounts of Calcium and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Baked Potato Skin contains 3.4 times more Energy, 3.7 times more Carbohydrate, 3.2 times more Fiber and 1.7 times more Protein than Raw Potato Skin.
Both Raw Potato Skin as well as Baked Potato Skin have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

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Compare Foods

Comparing Nutrients in 7 ounces Potato SkinVS Baked Potato Skin

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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