Comparing Nutrients in 1 kilogram Microwaved Potato Flesh VS Canned Potatoes with Liquids

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potato Flesh	8%	1%	91%
Canned Potatoes with Liquids	11%	2%	87%

Macro Nutrients

	Microwaved Potato Flesh	Canned Potatoes with Liquids	Recommended Dietary Allowance
Energy	34.5% 1000kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	2.06% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	76% 99g	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	42% 16g	37% 14g	38g per day for Men 19-50 years
Protein	37.5% 21g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potato Flesh	Canned Potatoes with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.3mg	55.6% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.97mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	105% 1.37mg	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	30% 120μg	12.5% 50μg	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	168% 151mg	84.4% 76mg	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

	Microwaved Potato Flesh	Canned Potatoes with Liquids	Recommended Dietary Allowance
Calcium	5% 50mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	263% 2.37mg	77.8% 0.7mg	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	51.3% 4.1mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	31% 0.71mg	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	156% 1090mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	121% 4110mg	60.3% 2050mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	145% 2170mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	20% 736g	23.7% 878g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Potato Flesh VS Canned Potatoes with Liquids per 1 kg

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

Lets compare vitamin content per 1 kilogram of Microwaved Potato Flesh vs Canned Potatoes with Liquids:

• 1 kilogram of Microwaved Potato Flesh has 3.8 times more Vitamin B1, 1.8 times more Vitamin B3, 3.4 times more Vitamin B5, 2.3 times more Vitamin B6, 2.4 times more Vitamin B9 and 2 times more Vitamin C than Canned Potatoes with Liquids.
• 1 kilogram of Canned Potatoes with Liquids have insufficient amounts of Vitamin B9
• Both Microwaved Potato, Flesh Only no Salt as well as Canned Potatoes Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Microwaved Potato Flesh vs Canned Potatoes with Liquids:

• 1 kilogram of Microwaved Potato Flesh has 3.4 times more Copper, 1.8 times more Magnesium, 2.4 times more Manganese, 5 times more Phosphorus and 2 times more Potassium than Canned Potatoes with Liquids.
• While 1 kg of Canned Potatoes Solids and Liquids contains 7.8 times more Calcium, 1.8 times more Iron and 31 times more Sodium than Microwaved Potato, Flesh Only no Salt.
• Both Microwaved Potato Flesh and Canned Potatoes with Liquids contain similar levels of Zinc per one kilogram.
• 1 kilogram of Microwaved Potato Flesh lack sufficient amounts of Calcium
• Both Microwaved Potato, Flesh Only no Salt as well as Canned Potatoes Solids and Liquids lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Microwaved Potato Flesh has 2.3 times more Energy, 2.4 times more Carbohydrate and 1.8 times more Protein than Canned Potatoes with Liquids.
• Both Microwaved Potato Flesh and Canned Potatoes with Liquids offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Canned Potatoes with Liquids provide inadequate amounts of Energy
• Both Microwaved Potato, Flesh Only no Salt as well as Canned Potatoes Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.