Comparing Nutrients in 1 kilogram Boiled Peeled Potatoes VS Microwaved Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Boiled Peeled Potatoes	8%	1%	91%
Microwaved Potato Flesh	8%	1%	91%

Macro Nutrients

	Boiled Peeled Potatoes	Microwaved Potato Flesh	Recommended Dietary Allowance
Energy	29.7% 860kcal	34.5% 1000kcal	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	179% 233g	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	3.86% 2.8g	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	% 3.3g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	42% 16g	38g per day for Men 19-50 years
Protein	30.5% 17g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Peeled Potatoes	Microwaved Potato Flesh	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	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	102% 16.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	119% 5.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	207% 2.7mg	245% 3.2mg	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

	Boiled Peeled Potatoes	Microwaved Potato Flesh	Recommended Dietary Allowance
Calcium	8% 80mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	186% 1.67mg	263% 2.37mg	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	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	74% 1.7mg	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	156% 1090mg	700mg per day for Men 19-50 years
Potassium	96% 3280mg	121% 4110mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	21% 775g	20% 736g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Peeled Potatoes vs Microwaved Potato Flesh:

• Microwaved Potato, Flesh Only no Salt contains 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B9 and 2 times more Vitamin C than Boiled Peeled Potatoes no Salt.
• Both Boiled Peeled Potatoes no Salt and Microwaved Potato, Flesh Only no Salt have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 1 kg.
• Both Boiled Peeled Potatoes no Salt as well as Microwaved Potato, Flesh Only no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Peeled Potatoes vs Microwaved Potato Flesh:

• Microwaved Potato, Flesh Only no Salt contains 1.4 times more Copper, 1.3 times more Iron, 2.7 times more Phosphorus and 1.3 times more Potassium than Boiled Peeled Potatoes no Salt.
• Both Boiled Peeled Potatoes no Salt and Microwaved Potato, Flesh Only no Salt have similar amounts of Magnesium, Manganese, Zinc and Water per 1 kg.
• Both Boiled Peeled Potatoes no Salt as well as Microwaved Potato, Flesh Only no Salt have insufficient amounts of Calcium and Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Both Boiled Peeled Potatoes no Salt and Microwaved Potato, Flesh Only no Salt have similar amounts of macro-nutrients per 1 kg
• Both Boiled Peeled Potatoes no Salt and Microwaved Potato, Flesh Only no Salt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 kg.
• Both Boiled Peeled Potatoes no Salt as well as Microwaved Potato, Flesh Only no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.