Comparing Nutrients in 14 ounces Canned Potatoes with Liquids VS Boiled Peeled Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Potatoes with Liquids	11%	2%	87%
Boiled Peeled Potatoes	8%	1%	91%

Macro Nutrients

	Canned Potatoes with Liquids	Boiled Peeled Potatoes	Recommended Dietary Allowance
Energy	6.02% 175kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	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	30% 39.3g	61% 79.4g	130g per day for Men 19-50 years
Sugars	NA	4.87% 3.53g	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	1.53% 1.1g	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	% 1.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.71g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	19% 7.14g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Canned Potatoes with Liquids	Boiled Peeled Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	40.4% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	82% 1.07mg	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	4.96% 20μg	8.93% 35.7μg	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	33.5% 30mg	32.6% 29.4mg	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	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Potatoes with Liquids	Boiled Peeled Potatoes	Recommended Dietary Allowance
Calcium	15.5% 155mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	73.6% 0.66mg	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	35.7% 2.86mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	24% 0.56mg	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	12.5% 87.3mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	24% 814mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	57.4% 861mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	9.42% 349g	8.3% 307g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Potatoes with Liquids VS Boiled Peeled Potatoes per 14 oz

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

Lets compare vitamin content per 14 ounces of Canned Potatoes with Liquids vs Boiled Peeled Potatoes:

• 14 oz of Boiled Peeled Potatoes no Salt contain 2.9 times more Vitamin B1, 1.5 times more Vitamin B3, 2.9 times more Vitamin B5, 2 times more Vitamin B6 and 1.8 times more Vitamin B9 than Canned Potatoes Solids and Liquids.
• Both Canned Potatoes with Liquids and Boiled Peeled Potatoes provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Canned Potatoes with Liquids have insufficient amounts of Vitamin B9
• Both Canned Potatoes Solids and Liquids as well as Boiled Peeled Potatoes no Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Potatoes with Liquids vs Boiled Peeled Potatoes:

• 14 ounces of Canned Potatoes with Liquids have 4.9 times more Calcium, 2.3 times more Iron, 43.4 times more Sodium and 1.4 times more Zinc than Boiled Peeled Potatoes.
• While 14 oz of Boiled Peeled Potatoes no Salt contain 2.4 times more Copper, 1.4 times more Magnesium, 2 times more Manganese, 1.8 times more Phosphorus and 1.6 times more Potassium than Canned Potatoes Solids and Liquids.
• Both Canned Potatoes with Liquids and Boiled Peeled Potatoes contain similar levels of Water per 14 ounces.
• 14 ounces of Boiled Peeled Potatoes lack sufficient amounts of Calcium
• Both Canned Potatoes Solids and Liquids as well as Boiled Peeled Potatoes no Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled Peeled Potatoes no Salt contain 2 times more Energy, 2 times more Carbohydrate, 1.3 times more Fiber and 1.4 times more Protein than Canned Potatoes Solids and Liquids.
• 14 ounces of Canned Potatoes with Liquids provide inadequate amounts of Energy
• Both Canned Potatoes Solids and Liquids as well as Boiled Peeled Potatoes no Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.