Comparing Nutrients in 1 kilogram Microwaved Potato Flesh VS Dry Mashed Potatoes Flakes

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potato Flesh	8%	1%	91%
Dry Mashed Potatoes Flakes	9%	1%	90%

Macro Nutrients

	Microwaved Potato Flesh	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Energy	34.5% 1000kcal	122% 3540kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	5.47% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	624% 812g	130g per day for Men 19-50 years
Sugars	NA	46.3% 33.6g	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	13.5% 9.8g	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	% 8.9g	g per day for Men 19-50 years
Sucrose	NA	% 9.9g	g per day for Men 19-50 years
Fiber	42% 16g	174% 66g	38g per day for Men 19-50 years
Protein	37.5% 21g	149% 83.4g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potato Flesh	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	823% 9.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.3mg	392% 62.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.97mg	416% 21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	575% 7.5mg	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	115% 460μg	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	900% 810mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	72.5% 87μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potato Flesh	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Calcium	5% 50mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	263% 2.37mg	179% 1.6mg	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	151% 12mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	157% 660mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	70% 1.6mg	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	223% 1560mg	700mg per day for Men 19-50 years
Potassium	121% 4110mg	323% 10980mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	244% 134μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	20% 736g	1.78% 65.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Potato Flesh VS Dry Mashed Potatoes Flakes per 1 kg

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

Lets compare vitamin content per 1 kilogram of Microwaved Potato Flesh vs Dry Mashed Potatoes Flakes:

• 1 kg of Dehydrated Mashed Potatoes Flakes contains 7.7 times more Vitamin B1, 4.4 times more Vitamin B2, 3.9 times more Vitamin B3, 3.5 times more Vitamin B5, 2.3 times more Vitamin B6, 3.8 times more Vitamin B9 and 5.4 times more Vitamin C than Microwaved Potato, Flesh Only no Salt.
• 1 kilogram of Microwaved Potato Flesh have insufficient amounts of Vitamin B2
• Both Microwaved Potato, Flesh Only no Salt as well as Dehydrated Mashed Potatoes Flakes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Microwaved Potato Flesh vs Dry Mashed Potatoes Flakes:

• 1 kilogram of Microwaved Potato Flesh has 1.5 times more Copper than Dry Mashed Potatoes Flakes.
• While 1 kg of Dehydrated Mashed Potatoes Flakes contains 5.4 times more Calcium, 3 times more Iron, 2.6 times more Magnesium, 1.4 times more Phosphorus, 2.7 times more Potassium, 33.5 times more Selenium, 11 times more Sodium and 2.1 times more Zinc than Microwaved Potato, Flesh Only no Salt.
• Both Microwaved Potato Flesh and Dry Mashed Potatoes Flakes contain similar levels of Manganese per one kilogram.
• 1 kilogram of Microwaved Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dehydrated Mashed Potatoes Flakes contains 3.5 times more Energy, 3.5 times more Carbohydrate, 4.1 times more Fiber and 4 times more Protein than Microwaved Potato, Flesh Only no Salt.
• Both Microwaved Potato, Flesh Only no Salt as well as Dehydrated Mashed Potatoes Flakes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.