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

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potato Flesh	8%	1%	91%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Microwaved Potato Flesh	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	34.5% 1000kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	201% 262g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	37.5% 21g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potato Flesh	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.97mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	168% 151mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	5% 50mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	263% 2.37mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	NA	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	121% 4110mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	NA	11mg per day for Men 19-50 years
Water	20% 736g	18.4% 681g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Microwaved Potato Flesh has 8.9 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

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

• 1 kg of Frozen Roasted Potatoes with Salt contains 42.6 times more Sodium than Microwaved Potato, Flesh Only no Salt.
• Both Microwaved Potato Flesh and Frozen Roasted Potatoes with Salt contain similar levels of Iron and Potassium per one kilogram.
• Both Microwaved Potato, Flesh Only no Salt as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Roasted Potatoes with Salt contains 1.3 times more Energy and 1.6 times more Fiber than Microwaved Potato, Flesh Only no Salt.
• Both Microwaved Potato Flesh and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate and Protein per one kilogram.