Comparing Nutrients in 14 ounces Baked Potatoes VS Microwaved Potatoes

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Microwaved Potatoes	9%	1%	90%

Macro Nutrients

	Baked Potatoes	Microwaved Potatoes	Recommended Dietary Allowance
Energy	12.7% 369kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.6% 84g	74% 96g	130g per day for Men 19-50 years
Sugars	6.46% 4.7g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.86% 1.35g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 1.75g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	24% 9.13g	38g per day for Men 19-50 years
Protein	17.7% 9.92g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Microwaved Potatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.8% 111μg	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	42.3% 38mg	66.6% 60mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Microwaved Potatoes	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	147% 1.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	53.6% 4.3mg	61.5% 4.92mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	50.4% 1.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	39.7% 278mg	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	62.5% 2123mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	8.03% 297g	7.73% 286g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Potatoes vs Microwaved Potatoes:

• Whole Baked Potatoes have 1.5 times more Vitamin B2 and 2.3 times more Vitamin B9 than Whole Microwaved Potatoes.
• While Whole Microwaved Potatoes contain 1.9 times more Vitamin B1 and 1.6 times more Vitamin C than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Whole Microwaved Potatoes have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 14 oz.
• Both Whole Baked Potatoes as well as Whole Microwaved Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked Potatoes vs Microwaved Potatoes:

• Whole Baked Potatoes have 1.4 times more Calcium than Whole Microwaved Potatoes.
• While Whole Microwaved Potatoes contain 2.8 times more Copper, 1.3 times more Manganese and 1.5 times more Phosphorus than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Whole Microwaved Potatoes have similar amounts of Iron, Magnesium, Potassium, Zinc and Water per 14 oz.
• Both Whole Baked Potatoes as well as Whole Microwaved Potatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

Both Whole Baked Potatoes and Whole Microwaved Potatoes have similar amounts of macro-nutrients per 14 oz
• Both Whole Baked Potatoes and Whole Microwaved Potatoes have similar amounts of Energy, Carbohydrate, Fiber and Protein per 14 oz.
• Both Whole Baked Potatoes as well as Whole Microwaved Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.