Comparing Nutrients in 1 kilogram Boiled Potato Flesh, Cooked In Skin VS Snacks, popcorn, microwave, 94% fat free

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	30% 870kcal	139% 4020kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	63% 61g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	37% 12g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	34.4% 0.55g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	127% 21.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	585% 760g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	8.97% 6.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 1.9g	% 6.5g	g per day for Men 19-50 years
Fiber	47.4% 18g	358% 136g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	162% 2.1mg	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	45% 180μg	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	0% 0mg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	5% 50mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	291% 2.62mg	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	359% 28.7mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	295% 1240mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	472% 11mg	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	434% 3040mg	700mg per day for Men 19-50 years
Potassium	111% 3790mg	83.5% 2840mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	125% 69μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	381% 5710mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	255% 28mg	11mg per day for Men 19-50 years
Water	21% 770g	1.14% 42.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Snacks, popcorn, microwave, 94% fat free per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Potato Flesh, Cooked In Skin versus 1 kg of Snacks, popcorn, microwave, 94% fat free 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 Snacks, popcorn, microwave, 94% fat free:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 1.5 times more Vitamin B1, 1.4 times more Vitamin B6 and more Vitamin C than Snacks, popcorn, microwave, 94% fat free.
• While 1 kg of Snacks, popcorn, microwave, 94% fat free contains 7.6 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin B9 and 41 times more Vitamin E than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2 and Vitamin E
• 1 kilogram of Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin C
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Boiled Potato Flesh, Cooked In Skin vs Snacks, popcorn, microwave, 94% fat free:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 1.3 times more Potassium and 18.2 times more Water than Snacks, popcorn, microwave, 94% fat free.
• While 1 kg of Snacks, popcorn, microwave, 94% fat free contains 1.4 times more Copper, 9.3 times more Iron, 5.6 times more Magnesium, 7.9 times more Manganese, 6.9 times more Phosphorus, 23 times more Selenium, 142.8 times more Sodium and 9.3 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 Selenium
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Snacks, popcorn, microwave, 94% fat free lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, popcorn, microwave, 94% fat free contains 4.6 times more Energy, 61 times more Fat, 45.5 times more Saturated Fat, 5.5 times more Omega 3, 67.5 times more Omega 6, 3.8 times more Carbohydrate, 7.6 times more Fiber and 5.7 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6