Comparing Nutrients in 1 kilogram Microwaved Potatoes Skin VS Dry Mashed Potato Granules

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes Skin	13%	1%	86%
Dry Mashed Potato Granules	9%	1%	90%

Macro Nutrients

	Microwaved Potatoes Skin	Dry Mashed Potato Granules	Recommended Dietary Allowance
Energy	45.5% 1320kcal	128% 3720kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	10.6% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 296g	658% 855g	130g per day for Men 19-50 years
Sugars	NA	48% 34.7g	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	14% 10g	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	% 9.2g	g per day for Men 19-50 years
Sucrose	NA	% 10g	g per day for Men 19-50 years
Fiber	145% 55g	187% 71g	38g per day for Men 19-50 years
Protein	78.4% 44g	147% 82.2g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes Skin	Dry Mashed Potato Granules	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	378% 4.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	195% 2.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	298% 47.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.94mg	69% 3.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	378% 4.9mg	662% 8.6mg	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	100% 400μg	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	411% 370mg	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	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potatoes Skin	Dry Mashed Potato Granules	Recommended Dietary Allowance
Calcium	46% 460mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	980% 8.8mg	113% 1.02mg	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	136% 11mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	233% 980mg	420mg per day for Men 19-50 years
Manganese	426% 9.8mg	487% 11.2mg	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	350% 2450mg	700mg per day for Men 19-50 years
Potassium	191% 6500mg	207% 7030mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	493% 271μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	44.7% 670mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	82.7% 9.1mg	11mg per day for Men 19-50 years
Water	17% 635g	0.98% 36.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Potatoes Skin VS Dry Mashed Potato Granules per 1 kg

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

Lets compare vitamin content per 1 kilogram of Microwaved Potatoes Skin vs Dry Mashed Potato Granules:

• 1 kilogram of Microwaved Potatoes Skin has 1.7 times more Vitamin B5 than Dry Mashed Potato Granules.
• While 1 kg of Granules of Dehydrated Mashed Potatoes contains 6.4 times more Vitamin B1, 3.4 times more Vitamin B2, 2.1 times more Vitamin B3, 1.8 times more Vitamin B6, 2.4 times more Vitamin B9 and 2.4 times more Vitamin C than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin no Salt as well as Granules of Dehydrated Mashed Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Microwaved Potatoes Skin vs Dry Mashed Potato Granules:

• 1 kilogram of Microwaved Potatoes Skin has 8.6 times more Copper and 5.4 times more Iron than Dry Mashed Potato Granules.
• While 1 kg of Granules of Dehydrated Mashed Potatoes contains 2.6 times more Magnesium, 3 times more Phosphorus, 54.2 times more Selenium, 4.2 times more Sodium and 1.8 times more Zinc than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin and Dry Mashed Potato Granules contain similar levels of Calcium, Manganese and Potassium per one kilogram.
• 1 kilogram of Microwaved Potatoes Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Granules of Dehydrated Mashed Potatoes contains 2.8 times more Energy, 5.7 times more Omega 3, 2.9 times more Carbohydrate, 1.3 times more Fiber and 1.9 times more Protein than Microwaved Potatoes Skin no Salt.
• 1 kilogram of Microwaved Potatoes Skin provide inadequate amounts of Omega 3
• Both Microwaved Potatoes Skin no Salt as well as Granules of Dehydrated Mashed Potatoes provide inadequate amounts of Omega 6 in one kilogram.