Comparing Nutrients in 1 kilogram Peeled Potatoes Boiled with Salt VS Microwaved Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Peeled Potatoes Boiled with Salt	8%	1%	91%
Microwaved Potatoes with Salt	9%	1%	90%

Macro Nutrients

	Peeled Potatoes Boiled with Salt	Microwaved Potatoes with Salt	Recommended Dietary Allowance
Energy	29.7% 860kcal	36.2% 1050kcal	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	154% 200g	186% 242g	130g per day for Men 19-50 years
Sugars	12.3% 8.9g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	60.5% 23g	38g per day for Men 19-50 years
Protein	30.5% 17g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Peeled Potatoes Boiled with Salt	Microwaved Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	91% 4.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	207% 2.7mg	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	22.5% 90μg	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	82.2% 74mg	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	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

	Peeled Potatoes Boiled with Salt	Microwaved Potatoes with Salt	Recommended Dietary Allowance
Calcium	8% 80mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	186% 1.67mg	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	38.8% 3.1mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	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	57% 400mg	150% 1050mg	700mg per day for Men 19-50 years
Potassium	96% 3280mg	131% 4470mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	161% 2410mg	163% 2440mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	21% 775g	19.5% 720g	3700g per day for Men 19-50 years

Nutrient Comparison: Peeled Potatoes Boiled with Salt VS Microwaved Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Peeled Potatoes Boiled with Salt versus 1 kg of Microwaved Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Peeled Potatoes Boiled with Salt vs Microwaved Potatoes with Salt:

• 1 kg of Whole Microwaved Potatoes with Salt contains 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 2 times more Vitamin C than Boiled Peeled Potatoes Flesh with Salt.
• Both Peeled Potatoes Boiled with Salt and Microwaved Potatoes with Salt provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Peeled Potatoes Boiled with Salt have insufficient amounts of Vitamin B2
• Both Boiled Peeled Potatoes Flesh with Salt as well as Whole Microwaved Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Peeled Potatoes Boiled with Salt vs Microwaved Potatoes with Salt:

• 1 kg of Whole Microwaved Potatoes with Salt contains 2 times more Copper, 4 times more Iron, 1.4 times more Magnesium, 2.1 times more Manganese, 2.6 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Zinc than Boiled Peeled Potatoes Flesh with Salt.
• Both Peeled Potatoes Boiled with Salt and Microwaved Potatoes with Salt contain similar levels of Sodium per one kilogram.
• Both Boiled Peeled Potatoes Flesh with Salt as well as Whole Microwaved Potatoes with Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Whole Microwaved Potatoes with Salt contains 1.4 times more Protein than Boiled Peeled Potatoes Flesh with Salt.
• Both Peeled Potatoes Boiled with Salt and Microwaved Potatoes with Salt offer comparable quantities of Energy, Carbohydrate and Fiber per one kilogram.
• Both Boiled Peeled Potatoes Flesh with Salt as well as Whole Microwaved Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.