Nutrients in 300 calories of Baked Potato Skin

Potatoes, baked, skin, without salt.

baked cooked

Weight per 300 Calories

Baked Potato Skin

152g

Baked Potato Skin has above average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

92%

300 kcal ▼

Macro Nutrients

Baked Potato Skin

Energy300 kcal

10.3%

Baked Potato Skin has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.15 g

0.16%

Baked Potato Skin has 0.15151515151515 g of Fat per 300 calories, which is 0.16% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.039 g

0.12%

Baked Potato Skin has 0.039393939393939 g of Saturated Fat per 300 calories, which is 0.12% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.015 g

0.95%

Baked Potato Skin has 0.015151515151515 g of Omega 3 per 300 calories, which is 0.95% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.048 g

0.29%

Baked Potato Skin has 0.048484848484848 g of Omega 6 per 300 calories, which is 0.29% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Baked Potato Skin has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate69.8 g

53.7%

Baked Potato Skin has 69.787878787879 g of Carbohydrate per 300 calories, which is 53.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.12 g

2.93%

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

Baked Potato Skin has 2.1212121212121 g of Sugars per 300 calories, which is 2.93% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber12 g

31.5%

Baked Potato Skin has 11.969696969697 g of Fiber per 300 calories, which is 31.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.5 g

11.6%

Baked Potato Skin has 6.5 g of Protein per 300 calories, which is 11.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Baked Potato Skin

Vitamin A1.5 μg

0.17%

RAE, retinol activity equivalents

Baked Potato Skin has 1.5151515151515 μg of Vitamin A per 300 calories, which is 0.17% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.18 mg

15.4%

Thiamine

Baked Potato Skin has 0.18484848484848 mg of Vitamin B1 per 300 calories, which is 15.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.16 mg

12.4%

Riboflavin

Baked Potato Skin has 0.16060606060606 mg of Vitamin B2 per 300 calories, which is 12.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.64 mg

29%

Niacin, nicotinic acid, niacinamide

Baked Potato Skin has 4.6439393939394 mg of Vitamin B3 per 300 calories, which is 29% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.3 mg

26%

Pantothenic acid

Baked Potato Skin has 1.2984848484848 mg of Vitamin B5 per 300 calories, which is 26% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.93 mg

71.6%

Pyridoxine

Baked Potato Skin has 0.93030303030303 mg of Vitamin B6 per 300 calories, which is 71.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B933.3 μg

8.33%

Folates and Folic Acid

Baked Potato Skin has 33.333333333333 μg of Vitamin B9 per 300 calories, which is 8.33% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Baked Potato Skin has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C20.5 mg

22.7%

Ascorbic acid

Baked Potato Skin has 20.454545454545 mg of Vitamin C per 300 calories, which is 22.7% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Baked Potato Skin has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.061 mg

0.4%

Tocopherols and Tocotrienols

Baked Potato Skin has 0.060606060606061 mg of Vitamin E per 300 calories, which is 0.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.58 μg

2.15%

Phytomenadione or phylloquinone

Baked Potato Skin has 2.5757575757576 μg of Vitamin K per 300 calories, which is 2.15% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Baked Potato Skin

Calcium51.5 mg

5.15%

Baked Potato Skin has 51.515151515152 mg of Calcium per 300 calories, which is 5.15% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.24 mg

138%

Baked Potato Skin has 1.2378787878788 mg of Copper per 300 calories, which is 138% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron10.7 mg

133%

Baked Potato Skin has 10.666666666667 mg of Iron per 300 calories, which is 133% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium65 mg

15.5%

Baked Potato Skin has 65.151515151515 mg of Magnesium per 300 calories, which is 15.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.93 mg

40.6%

Baked Potato Skin has 0.93333333333333 mg of Manganese per 300 calories, which is 40.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus153 mg

22%

Baked Potato Skin has 153.0303030303 mg of Phosphorus per 300 calories, which is 22% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium868 mg

25.5%

Baked Potato Skin has 868.18181818182 mg of Potassium per 300 calories, which is 25.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.06 μg

1.93%

Baked Potato Skin has 1.0606060606061 μg of Selenium per 300 calories, which is 1.93% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium32 mg

2.12%

Baked Potato Skin has 31.818181818182 mg of Sodium per 300 calories, which is 2.12% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.74 mg

6.75%

Baked Potato Skin has 0.74242424242424 mg of Zinc per 300 calories, which is 6.75% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water71.7 g

1.94%

Baked Potato Skin has 71.681818181818 g of Water per 300 calories, which is 1.94% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Baked Potato Skin:

300 calories of Baked Potato Skin is an excellent source of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C.
It has a good amount of Vitamin B1, Vitamin B2 and Vitamin B9.
While 300 calories of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin D and Vitamin E.

Minerals in 300 calories of Baked Potato Skin:

300 calories of Baked Potato Skin has outstanding amounts of Copper and Iron.
It is an excellent source of Manganese, Phosphorus and Potassium.
It also has a good amount of Magnesium.
This vegetable has some Calcium and Zinc.
The product has trace amounts of Selenium and Sodium.

Macronutrients in 300 calories of Baked Potato Skin:

300 calories of Baked Potato Skin is an excellent source of Carbohydrate and Fiber.
It has a good amount of Protein.
It also has some Sugars.
While 300 calories of product has trace amounts of Omega 3, it has no Fat, Saturated Fat and Omega 6.

Compare Baked Potato Skin with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Baked Potato Skin

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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