Comparing Nutrients in 1 kilogram Baked Potatoes VS Microwaved Potatoes

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Microwaved Potatoes	9%	1%	90%

Macro Nutrients

	Baked Potatoes	Microwaved Potatoes	Recommended Dietary Allowance
Energy	32% 930kcal	36.2% 1050kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	186% 242g	130g per day for Men 19-50 years
Sugars	16.3% 12g	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	4.7% 3.4g	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	% 4.4g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	58% 22g	60.5% 23g	38g per day for Men 19-50 years
Protein	44.6% 25g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Microwaved Potatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.2% 3.76mg	91% 4.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	265% 3.44mg	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	70% 280μg	30% 120μg	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	107% 96mg	168% 151mg	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	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Microwaved Potatoes	Recommended Dietary Allowance
Calcium	15% 150mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	131% 1.18mg	371% 3.34mg	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	135% 11mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	127% 2.92mg	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	100% 700mg	150% 1050mg	700mg per day for Men 19-50 years
Potassium	157% 5350mg	131% 4470mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	20.2% 749g	19.5% 720g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked Potatoes vs Microwaved Potatoes:

• Whole Baked Potatoes have 1.5 times more Vitamin B2 and 2.3 times more Vitamin B9 than Whole Microwaved Potatoes.
• While Whole Microwaved Potatoes contain 1.9 times more Vitamin B1 and 1.6 times more Vitamin C than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Whole Microwaved Potatoes have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 1 kg.
• Both Whole Baked Potatoes as well as Whole Microwaved Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked Potatoes vs Microwaved Potatoes:

• Whole Baked Potatoes have 1.4 times more Calcium than Whole Microwaved Potatoes.
• While Whole Microwaved Potatoes contain 2.8 times more Copper, 1.3 times more Manganese and 1.5 times more Phosphorus than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Whole Microwaved Potatoes have similar amounts of Iron, Magnesium, Potassium, Zinc and Water per 1 kg.
• Both Whole Baked Potatoes as well as Whole Microwaved Potatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Both Whole Baked Potatoes and Whole Microwaved Potatoes have similar amounts of macro-nutrients per 1 kg
• Both Whole Baked Potatoes and Whole Microwaved Potatoes have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 kg.
• Both Whole Baked Potatoes as well as Whole Microwaved Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.