Comparing Nutrients in 14 ounces Microwaved Potatoes Skin VS Dry Mashed Potatoes Flakes

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes Skin	13%	1%	86%
Dry Mashed Potatoes Flakes	9%	1%	90%

Macro Nutrients

	Microwaved Potatoes Skin	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Energy	18% 524kcal	48.4% 1405kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	2.17% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	248% 322g	130g per day for Men 19-50 years
Sugars	NA	18.4% 13.3g	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	5.36% 3.9g	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	% 3.53g	g per day for Men 19-50 years
Sucrose	NA	% 3.93g	g per day for Men 19-50 years
Fiber	57.4% 22g	69% 26g	38g per day for Men 19-50 years
Protein	31% 17.4g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes Skin	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	327% 3.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	155% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	165% 8.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.95mg	228% 2.97mg	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	45.6% 183μg	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	357% 321mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	28.8% 34.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potatoes Skin	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Calcium	18.3% 183mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	71% 0.64mg	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	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	62.4% 262mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	27.8% 0.64mg	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	88.5% 619mg	700mg per day for Men 19-50 years
Potassium	76% 2580mg	128% 4358mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	97% 53μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	6.8% 252g	0.71% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Potatoes Skin VS Dry Mashed Potatoes Flakes per 14 oz

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

Lets compare vitamin content per 14 ounces of Microwaved Potatoes Skin vs Dry Mashed Potatoes Flakes:

• 14 oz of Dehydrated Mashed Potatoes Flakes contain 13.9 times more Vitamin B1, 1.5 times more Vitamin B2, 2.8 times more Vitamin B3, 3.5 times more Vitamin B5, 1.5 times more Vitamin B6, 2.7 times more Vitamin B9 and 5.3 times more Vitamin C than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin no Salt as well as Dehydrated Mashed Potatoes Flakes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Microwaved Potatoes Skin vs Dry Mashed Potatoes Flakes:

• 14 ounces of Microwaved Potatoes Skin have 1.7 times more Calcium, 5.5 times more Copper, 4.9 times more Iron and 6.1 times more Manganese than Dry Mashed Potatoes Flakes.
• While 14 oz of Dehydrated Mashed Potatoes Flakes contain 1.8 times more Magnesium, 1.9 times more Phosphorus, 1.7 times more Potassium, 26.8 times more Selenium, 4.8 times more Sodium and 1.4 times more Zinc than Microwaved Potatoes Skin no Salt.
• 14 ounces of Microwaved Potatoes Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dehydrated Mashed Potatoes Flakes contain 2.7 times more Energy, 2.7 times more Carbohydrate and 1.9 times more Protein than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin and Dry Mashed Potatoes Flakes offer comparable quantities of Fiber per 14 ounces.
• Both Microwaved Potatoes Skin no Salt as well as Dehydrated Mashed Potatoes Flakes provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.