Comparing Nutrients in 1 kilogram Microwaved Potatoes Skin VS Boiled Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes Skin	13%	1%	86%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Microwaved Potatoes Skin	Boiled Potato Skin	Recommended Dietary Allowance
Energy	45.5% 1320kcal	27% 780kcal	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	228% 296g	132% 172g	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	145% 55g	87% 33g	38g per day for Men 19-50 years
Protein	78.4% 44g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes Skin	Boiled Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.94mg	72.2% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	378% 4.9mg	184% 2.4mg	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	42.5% 170μg	25% 100μg	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	170% 153mg	57.8% 52mg	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 Potatoes Skin	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	46% 460mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	980% 8.8mg	976% 8.78mg	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	743% 59.4mg	759% 60.7mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	426% 9.8mg	582% 13.4mg	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	117% 820mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	191% 6500mg	120% 4070mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	17% 635g	21% 778g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Potatoes Skin VS Boiled Potato Skin per 1 kg

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

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

• 1 kilogram of Microwaved Potatoes Skin has 2.2 times more Vitamin B1, 2.1 times more Vitamin B2, 1.8 times more Vitamin B3, 1.6 times more Vitamin B5, 2.1 times more Vitamin B6, 1.7 times more Vitamin B9 and 2.9 times more Vitamin C than Boiled Potato Skin.
• Both Microwaved Potatoes Skin no Salt as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Microwaved Potatoes Skin has 1.2 times more Magnesium, 1.5 times more Phosphorus and 1.6 times more Potassium than Boiled Potato Skin.
• While 1 kg of Boiled Potato Skin no Salt contains 1.4 times more Manganese than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin and Boiled Potato Skin contain similar levels of Calcium, Copper, Iron and Zinc per one kilogram.
• Both Microwaved Potatoes Skin no Salt as well as Boiled Potato Skin no Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Microwaved Potatoes Skin has 1.7 times more Energy, 1.7 times more Carbohydrate, 1.7 times more Fiber and 1.5 times more Protein than Boiled Potato Skin.
• Both Microwaved Potatoes Skin no Salt as well as Boiled Potato Skin no Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.