Comparing Nutrients in 14 ounces Peeled Potatoes Boiled with Salt VS Microwaved Potato Flesh with Salt

Macros Ratio

	Protein	Fat	Carbs
Peeled Potatoes Boiled with Salt	8%	1%	91%
Microwaved Potato Flesh with Salt	8%	1%	91%

Macro Nutrients

	Peeled Potatoes Boiled with Salt	Microwaved Potato Flesh with Salt	Recommended Dietary Allowance
Energy	11.8% 341kcal	13.7% 397kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	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	61% 79.4g	71% 92g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	12% 6.8g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Peeled Potatoes Boiled with Salt	Microwaved Potato Flesh with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.4% 0.39mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.4% 2.02mg	47.4% 2.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	97% 1.27mg	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	8.93% 35.7μg	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	32.6% 29.4mg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peeled Potatoes Boiled with Salt	Microwaved Potato Flesh with Salt	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	105% 0.94mg	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	15.4% 1.23mg	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	29.3% 0.67mg	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	22.7% 159mg	62% 433mg	700mg per day for Men 19-50 years
Potassium	38.3% 1302mg	48% 1631mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	63.8% 957mg	64.3% 964mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	8.3% 307g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Peeled Potatoes Boiled with Salt VS Microwaved Potato Flesh with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Peeled Potatoes Boiled with Salt versus 14 oz of Microwaved Potato Flesh with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Peeled Potatoes Boiled with Salt vs Microwaved Potato Flesh with Salt:

• 14 oz of Microwaved Potato Flesh with Salt contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B9 and 2 times more Vitamin C than Boiled Peeled Potatoes Flesh with Salt.
• Both Peeled Potatoes Boiled with Salt and Microwaved Potato Flesh with Salt provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 14 ounces.
• Both Boiled Peeled Potatoes Flesh with Salt as well as Microwaved Potato Flesh with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Peeled Potatoes Boiled with Salt vs Microwaved Potato Flesh with Salt:

• 14 oz of Microwaved Potato Flesh with Salt contain 1.4 times more Copper, 1.3 times more Iron, 2.7 times more Phosphorus and 1.3 times more Potassium than Boiled Peeled Potatoes Flesh with Salt.
• Both Peeled Potatoes Boiled with Salt and Microwaved Potato Flesh with Salt contain similar levels of Magnesium, Manganese, Sodium and Zinc per 14 ounces.
• Both Boiled Peeled Potatoes Flesh with Salt as well as Microwaved Potato Flesh with Salt lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Peeled Potatoes Boiled with Salt have 1.3 times more Fiber than Microwaved Potato Flesh with Salt.
• Both Peeled Potatoes Boiled with Salt and Microwaved Potato Flesh with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.
• Both Boiled Peeled Potatoes Flesh with Salt as well as Microwaved Potato Flesh with Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.