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

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes Skin	13%	1%	86%
Boiled Peeled Potatoes	8%	1%	91%

Macro Nutrients

	Microwaved Potatoes Skin	Boiled Peeled Potatoes	Recommended Dietary Allowance
Energy	45.5% 1320kcal	29.7% 860kcal	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	154% 200g	130g per day for Men 19-50 years
Sugars	NA	12.3% 8.9g	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	3.86% 2.8g	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	% 3.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	145% 55g	47.4% 18g	38g per day for Men 19-50 years
Protein	78.4% 44g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes Skin	Boiled Peeled Potatoes	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	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	82% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.94mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	378% 4.9mg	207% 2.7mg	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	22.5% 90μg	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	82.2% 74mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potatoes Skin	Boiled Peeled Potatoes	Recommended Dietary Allowance
Calcium	46% 460mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	980% 8.8mg	186% 1.67mg	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	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	426% 9.8mg	61% 1.4mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	191% 6500mg	96% 3280mg	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	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	17% 635g	21% 775g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Microwaved Potatoes Skin has 3.9 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B6, 1.9 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled Peeled Potatoes.
• While 1 kg of Boiled Peeled Potatoes no Salt contains 1.4 times more Vitamin B1 than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin and Boiled Peeled Potatoes provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Peeled Potatoes have insufficient amounts of Vitamin B2
• Both Microwaved Potatoes Skin no Salt as well as Boiled Peeled Potatoes 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 Peeled Potatoes:

• 1 kilogram of Microwaved Potatoes Skin has 5.8 times more Calcium, 5.3 times more Copper, 19.2 times more Iron, 1.9 times more Magnesium, 7 times more Manganese, 2.1 times more Phosphorus, 2 times more Potassium and 1.9 times more Zinc than Boiled Peeled Potatoes.
• 1 kilogram of Boiled Peeled Potatoes lack sufficient amounts of Calcium
• Both Microwaved Potatoes Skin no Salt as well as Boiled Peeled Potatoes no Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Microwaved Potatoes Skin has 1.5 times more Energy, 1.5 times more Carbohydrate, 3.1 times more Fiber and 2.6 times more Protein than Boiled Peeled Potatoes.
• Both Microwaved Potatoes Skin no Salt as well as Boiled Peeled Potatoes no Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.