Comparing Nutrients in 14 ounces Baked Red Potatoes VS Microwaved Potatoes

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Microwaved Potatoes	9%	1%	90%

Macro Nutrients

	Baked Red Potatoes	Microwaved Potatoes	Recommended Dietary Allowance
Energy	12% 345kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	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	60% 77.8g	74% 96g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	24% 9.13g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Microwaved Potatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	105% 1.37mg	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	26.8% 107μg	12% 47.6μg	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	55.6% 50mg	66.6% 60mg	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	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Microwaved Potatoes	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	147% 1.33mg	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	34.7% 2.78mg	61.5% 4.92mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	50.4% 1.16mg	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	41% 286mg	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	8.22% 304g	7.73% 286g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Microwaved Potatoes:

• Baked Whole Red Potatoes have 1.6 times more Vitamin B2 and 2.3 times more Vitamin B9 than Whole Microwaved Potatoes.
• While Whole Microwaved Potatoes contain 1.7 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.6 times more Vitamin B6 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Whole Microwaved Potatoes have similar amounts of Vitamin B3 and Vitamin C per 14 oz.
• Both Baked Whole Red Potatoes as well as Whole Microwaved Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Microwaved Potatoes:

• Baked Whole Red Potatoes have 1.2 times more Potassium than Whole Microwaved Potatoes.
• While Whole Microwaved Potatoes contain 1.9 times more Copper, 1.8 times more Iron, 1.7 times more Manganese and 1.5 times more Phosphorus than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Whole Microwaved Potatoes have similar amounts of Calcium, Magnesium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Whole Microwaved Potatoes contain 1.3 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Whole Microwaved Potatoes have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Baked Whole Red Potatoes as well as Whole Microwaved Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.