Comparing Nutrients in 1 kilogram Boiled Potato Flesh, Cooked In Skin VS Microwaved Potatoes Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Microwaved Potatoes Skin	13%	1%	86%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Microwaved Potatoes Skin	Recommended Dietary Allowance
Energy	30% 870kcal	45.5% 1320kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	155% 201g	228% 296g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	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% 2.9g	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.9g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	145% 55g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	78.4% 44g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Microwaved Potatoes Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	119% 5.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	378% 4.9mg	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	25% 100μg	42.5% 170μg	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	144% 130mg	170% 153mg	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	0.67% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Microwaved Potatoes Skin	Recommended Dietary Allowance
Calcium	5% 50mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	980% 8.8mg	0.9mg per day for Men 19-50 years
Fluoride	12.4% 494μg	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	38.8% 3.1mg	743% 59.4mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	426% 9.8mg	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	63% 440mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	111% 3790mg	191% 6500mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	21% 770g	17% 635g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Microwaved Potatoes Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Potato Flesh, Cooked In Skin versus 1 kg of Microwaved Potatoes Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Potato Flesh, Cooked In Skin vs Microwaved Potatoes Skin:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 1.5 times more Vitamin B1 than Microwaved Potatoes Skin.
• While 1 kg of Microwaved Potatoes Skin no Salt contains 3.8 times more Vitamin B2, 1.5 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.7 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Microwaved Potatoes Skin provide similar amounts of Vitamin B5 and Vitamin C per one kilogram.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Microwaved Potatoes Skin no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Potato Flesh, Cooked In Skin vs Microwaved Potatoes Skin:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 1.2 times more Water than Microwaved Potatoes Skin.
• While 1 kg of Microwaved Potatoes Skin no Salt contains 9.2 times more Calcium, 4.7 times more Copper, 19.2 times more Iron, 1.7 times more Magnesium, 7.1 times more Manganese, 1.9 times more Phosphorus, 1.7 times more Potassium and 1.7 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Microwaved Potatoes Skin no Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Microwaved Potatoes Skin no Salt contains 1.5 times more Energy, 1.5 times more Carbohydrate, 3.1 times more Fiber and 2.3 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Microwaved Potatoes Skin no Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.