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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Microwaved Potatoes Skin	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	23.5% 0.28mg	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	40.4% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.95mg	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	17% 67.5μg	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	67.5% 60.7mg	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

	Microwaved Potatoes Skin	Boiled Peeled Potatoes	Recommended Dietary Allowance
Calcium	18.3% 183mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	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	295% 23.6mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	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	46.5% 325mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	76% 2580mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	6.8% 252g	8.3% 307g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Microwaved Potatoes Skin 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 Microwaved Potatoes Skin vs Boiled Peeled Potatoes:

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

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

• 14 ounces of Microwaved Potatoes Skin have 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.
• 14 ounces of Boiled Peeled Potatoes lack sufficient amounts of Calcium
• Both Microwaved Potatoes Skin no Salt as well as Boiled Peeled Potatoes no Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Microwaved Potatoes Skin have 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.
• Both Microwaved Potatoes Skin no Salt as well as Boiled Peeled Potatoes no Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.