Comparing Nutrients in 14 ounces Microwaved Potato Flesh VS Canned Potatoes with Liquids

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potato Flesh	8%	1%	91%
Canned Potatoes with Liquids	11%	2%	87%

Macro Nutrients

	Microwaved Potato Flesh	Canned Potatoes with Liquids	Recommended Dietary Allowance
Energy	13.7% 397kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	30% 39.3g	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	16.7% 6.35g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	15% 8.33g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potato Flesh	Canned Potatoes with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.4% 2.37mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.27mg	42% 0.54mg	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	12% 47.6μg	4.96% 20μg	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	66.6% 60mg	33.5% 30mg	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

	Microwaved Potato Flesh	Canned Potatoes with Liquids	Recommended Dietary Allowance
Calcium	2% 20mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	31% 0.28mg	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	20.3% 1.63mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	29.3% 0.67mg	12.3% 0.28mg	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	62% 433mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	48% 1631mg	24% 814mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	57.4% 861mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	7.9% 292g	9.42% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Potato Flesh VS Canned Potatoes with Liquids per 14 oz

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

Lets compare vitamin content per 14 ounces of Microwaved Potato Flesh vs Canned Potatoes with Liquids:

• 14 ounces of Microwaved Potato Flesh have 3.8 times more Vitamin B1, 1.8 times more Vitamin B3, 3.4 times more Vitamin B5, 2.3 times more Vitamin B6, 2.4 times more Vitamin B9 and 2 times more Vitamin C than Canned Potatoes with Liquids.
• 14 ounces of Canned Potatoes with Liquids have insufficient amounts of Vitamin B9
• Both Microwaved Potato, Flesh Only no Salt as well as Canned Potatoes Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Microwaved Potato Flesh vs Canned Potatoes with Liquids:

• 14 ounces of Microwaved Potato Flesh have 3.4 times more Copper, 1.8 times more Magnesium, 2.4 times more Manganese, 5 times more Phosphorus and 2 times more Potassium than Canned Potatoes with Liquids.
• While 14 oz of Canned Potatoes Solids and Liquids contain 7.8 times more Calcium, 1.8 times more Iron and 31 times more Sodium than Microwaved Potato, Flesh Only no Salt.
• Both Microwaved Potato Flesh and Canned Potatoes with Liquids contain similar levels of Zinc per 14 ounces.
• 14 ounces of Microwaved Potato Flesh lack sufficient amounts of Calcium
• Both Microwaved Potato, Flesh Only no Salt as well as Canned Potatoes Solids and Liquids lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Microwaved Potato Flesh have 2.3 times more Energy, 2.4 times more Carbohydrate and 1.8 times more Protein than Canned Potatoes with Liquids.
• Both Microwaved Potato Flesh and Canned Potatoes with Liquids offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Canned Potatoes with Liquids provide inadequate amounts of Energy
• Both Microwaved Potato, Flesh Only no Salt as well as Canned Potatoes Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.