Comparing Nutrients in 14 ounces Boiled Peeled Potatoes VS Microwaved Potatoes Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Peeled Potatoes	8%	1%	91%
Microwaved Potatoes Skin	13%	1%	86%

Macro Nutrients

	Boiled Peeled Potatoes	Microwaved Potatoes Skin	Recommended Dietary Allowance
Energy	11.8% 341kcal	18% 524kcal	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	90% 118g	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	1.53% 1.1g	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	% 1.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.71g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	57.4% 22g	38g per day for Men 19-50 years
Protein	12% 6.8g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Peeled Potatoes	Microwaved Potatoes Skin	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	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.4% 2.02mg	47% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	150% 1.95mg	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	17% 67.5μg	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	67.5% 60.7mg	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

	Boiled Peeled Potatoes	Microwaved Potatoes Skin	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	389% 3.5mg	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	295% 23.6mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	169% 3.9mg	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	46.5% 325mg	700mg per day for Men 19-50 years
Potassium	38.3% 1302mg	76% 2580mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	8.3% 307g	6.8% 252g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Peeled Potatoes VS Microwaved Potatoes Skin per 14 oz

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

Lets compare vitamin content per 14 ounces of Boiled Peeled Potatoes vs Microwaved Potatoes Skin:

• 14 ounces of Boiled Peeled Potatoes have 1.4 times more Vitamin B1 than Microwaved Potatoes Skin.
• While 14 oz of Microwaved Potatoes Skin no Salt contain 3.9 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B6, 1.9 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled Peeled Potatoes no Salt.
• Both Boiled Peeled Potatoes and Microwaved Potatoes Skin provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Boiled Peeled Potatoes have insufficient amounts of Vitamin B2
• Both Boiled Peeled Potatoes no Salt as well as Microwaved Potatoes Skin no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Peeled Potatoes vs Microwaved Potatoes Skin:

• 14 ounces of Boiled Peeled Potatoes have 1.2 times more Water than Microwaved Potatoes Skin.
• While 14 oz of Microwaved Potatoes Skin no Salt contain 5.8 times more Calcium, 5.3 times more Copper, 19.2 times more Iron, 1.9 times more Magnesium, 7 times more Manganese, 2.1 times more Phosphorus, 2 times more Potassium and 1.9 times more Zinc than Boiled Peeled Potatoes no Salt.
• 14 ounces of Boiled Peeled Potatoes lack sufficient amounts of Calcium
• Both Boiled Peeled Potatoes no Salt as well as Microwaved Potatoes Skin no Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Microwaved Potatoes Skin no Salt contain 1.5 times more Energy, 1.5 times more Carbohydrate, 3.1 times more Fiber and 2.6 times more Protein than Boiled Peeled Potatoes no Salt.
• Both Boiled Peeled Potatoes no Salt as well as Microwaved Potatoes Skin no Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.