Comparing Nutrients in 1 kilogram Cooked Frozen Potatoes with Salt VS Microwaved Potato Flesh with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Potatoes with Salt	12%	2%	86%
Microwaved Potato Flesh with Salt	8%	1%	91%

Macro Nutrients

	Cooked Frozen Potatoes with Salt	Microwaved Potato Flesh with Salt	Recommended Dietary Allowance
Energy	21.7% 630kcal	34.5% 1000kcal	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	2.47% 0.42g	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	107% 139g	179% 233g	130g per day for Men 19-50 years
Sugars	NA	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	37% 14g	42% 16g	38g per day for Men 19-50 years
Protein	35.4% 20g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Potatoes with Salt	Microwaved Potato Flesh 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	85% 1.02mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	102% 16.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	119% 5.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	155% 2.02mg	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	20% 80μg	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	104% 94mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Potatoes with Salt	Microwaved Potato Flesh with Salt	Recommended Dietary Allowance
Calcium	7% 70mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	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	105% 8.4mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	80.4% 1.85mg	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	37% 260mg	156% 1090mg	700mg per day for Men 19-50 years
Potassium	84.4% 2870mg	121% 4110mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	171% 2560mg	162% 2430mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	22.4% 828g	20% 736g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Potatoes with Salt VS Microwaved Potato Flesh with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Frozen Potatoes with Salt vs Microwaved Potato Flesh with Salt:

• 1 kg of Microwaved Potato Flesh with Salt contains 1.3 times more Vitamin B1, 2.1 times more Vitamin B5, 1.6 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled Frozen Potatoes, drained with Salt.
• Both Cooked Frozen Potatoes with Salt and Microwaved Potato Flesh with Salt provide similar amounts of Vitamin B3 per one kilogram.
• Both Boiled Frozen Potatoes, drained with Salt as well as Microwaved Potato Flesh with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Potatoes with Salt vs Microwaved Potato Flesh with Salt:

• 1 kilogram of Cooked Frozen Potatoes with Salt has 2 times more Iron than Microwaved Potato Flesh with Salt.
• While 1 kg of Microwaved Potato Flesh with Salt contains 3 times more Copper, 2.3 times more Magnesium, 4.2 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Zinc than Boiled Frozen Potatoes, drained with Salt.
• Both Cooked Frozen Potatoes with Salt and Microwaved Potato Flesh with Salt contain similar levels of Manganese and Sodium per one kilogram.
• Both Boiled Frozen Potatoes, drained with Salt as well as Microwaved Potato Flesh with Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Microwaved Potato Flesh with Salt contains 1.6 times more Energy and 1.7 times more Carbohydrate than Boiled Frozen Potatoes, drained with Salt.
• Both Cooked Frozen Potatoes with Salt and Microwaved Potato Flesh with Salt offer comparable quantities of Fiber and Protein per one kilogram.
• Both Boiled Frozen Potatoes, drained with Salt as well as Microwaved Potato Flesh with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.