Comparing Nutrients in 14 ounces Cooked Frozen Potatoes with Salt VS Microwaved Potatoes Skin with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Potatoes with Salt	12%	2%	86%
Microwaved Potatoes Skin with Salt	13%	1%	86%

Macro Nutrients

	Cooked Frozen Potatoes with Salt	Microwaved Potatoes Skin with Salt	Recommended Dietary Allowance
Energy	8.62% 250kcal	18% 524kcal	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	0.98% 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	42.5% 55.3g	90% 118g	130g per day for Men 19-50 years
Sugars	NA	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	14.6% 5.56g	57.4% 22g	38g per day for Men 19-50 years
Protein	14% 7.86g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Potatoes with Salt	Microwaved Potatoes Skin 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	33.7% 0.4mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.26mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.2% 1.1mg	47% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.7% 0.8mg	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	7.94% 31.8μg	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	41.5% 37.3mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Potatoes with Salt	Microwaved Potatoes Skin with Salt	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	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	41.7% 3.33mg	295% 23.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	32% 0.73mg	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	14.7% 103mg	46.5% 325mg	700mg per day for Men 19-50 years
Potassium	33.5% 1139mg	76% 2580mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	67.7% 1016mg	66.7% 1000mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	8.9% 329g	6.8% 252g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Potatoes with Salt VS Microwaved Potatoes Skin with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Cooked Frozen Potatoes with Salt vs Microwaved Potatoes Skin with Salt:

• 14 ounces of Cooked Frozen Potatoes with Salt have 1.4 times more Vitamin B1 than Microwaved Potatoes Skin with Salt.
• While 14 oz of Microwaved Potatoes Skin with Salt contain 3 times more Vitamin B2, 1.7 times more Vitamin B3, 2.1 times more Vitamin B5, 2.4 times more Vitamin B6, 2.1 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled Frozen Potatoes, drained with Salt.
• 14 ounces of Cooked Frozen Potatoes with Salt have insufficient amounts of Vitamin B2
• Both Boiled Frozen Potatoes, drained with Salt as well as Microwaved Potatoes Skin with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Potatoes with Salt vs Microwaved Potatoes Skin with Salt:

• 14 ounces of Cooked Frozen Potatoes with Salt have 1.3 times more Water than Microwaved Potatoes Skin with Salt.
• While 14 oz of Microwaved Potatoes Skin with Salt contain 6.6 times more Calcium, 11.3 times more Copper, 7.1 times more Iron, 3.4 times more Magnesium, 5.3 times more Manganese, 3.2 times more Phosphorus, 2.3 times more Potassium and 2 times more Zinc than Boiled Frozen Potatoes, drained with Salt.
• Both Cooked Frozen Potatoes with Salt and Microwaved Potatoes Skin with Salt contain similar levels of Sodium per 14 ounces.
• 14 ounces of Cooked Frozen Potatoes with Salt lack sufficient amounts of Calcium
• Both Boiled Frozen Potatoes, drained with Salt as well as Microwaved Potatoes Skin with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Microwaved Potatoes Skin with Salt contain 2.1 times more Energy, 2.1 times more Carbohydrate, 3.9 times more Fiber and 2.2 times more Protein than Boiled Frozen Potatoes, drained with Salt.
• Both Boiled Frozen Potatoes, drained with Salt as well as Microwaved Potatoes Skin with Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.