Comparing Nutrients in 1 pound Boiled Whole Potato Flesh with Salt VS Microwaved Potatoes Skin with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Whole Potato Flesh with Salt	8%	1%	91%
Microwaved Potatoes Skin with Salt	13%	1%	86%

Macro Nutrients

	Boiled Whole Potato Flesh with Salt	Microwaved Potatoes Skin with Salt	Recommended Dietary Allowance
Energy	13.6% 395kcal	20.6% 599kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.2% 91g	103% 134g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	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	24% 9.07g	65.7% 25g	38g per day for Men 19-50 years
Protein	15% 8.5g	35.6% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Whole Potato Flesh with Salt	Microwaved Potatoes Skin with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.53mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	172% 2.23mg	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	11.3% 45.4μg	19.3% 77μg	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	65.5% 59mg	77% 69.4mg	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	1.5% 0.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Whole Potato Flesh with Salt	Microwaved Potatoes Skin with Salt	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	445% 4mg	0.9mg per day for Men 19-50 years
Fluoride	5.6% 224μg	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	17.6% 1.4mg	337% 27mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	27.2% 0.63mg	193% 4.45mg	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	28.5% 200mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	50.6% 1719mg	86.7% 2948mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	76.2% 1143mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	9.44% 349g	7.8% 288g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Whole Potato Flesh with Salt VS Microwaved Potatoes Skin with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Whole Potato Flesh with Salt vs Microwaved Potatoes Skin with Salt:

• 1 pound of Boiled Whole Potato Flesh with Salt has 1.5 times more Vitamin B1 than Microwaved Potatoes Skin with Salt.
• While 1 lb of Microwaved Potatoes Skin with Salt contains 3.8 times more Vitamin B2, 1.5 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.7 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin with Salt.
• Both Boiled Whole Potato Flesh with Salt and Microwaved Potatoes Skin with Salt provide similar amounts of Vitamin B5 and Vitamin C per one pound.
• 1 pound of Boiled Whole Potato Flesh with Salt have insufficient amounts of Vitamin B2
• Both Boiled Potato Flesh, Cooked In Skin with Salt as well as Microwaved Potatoes Skin with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Whole Potato Flesh with Salt vs Microwaved Potatoes Skin with Salt:

• 1 pound of Boiled Whole Potato Flesh with Salt has 1.2 times more Water than Microwaved Potatoes Skin with Salt.
• While 1 lb of Microwaved Potatoes Skin with Salt contains 9.2 times more Calcium, 4.7 times more Copper, 19.2 times more Iron, 1.7 times more Magnesium, 7.1 times more Manganese, 1.9 times more Phosphorus, 1.7 times more Potassium and 1.7 times more Zinc than Boiled Potato Flesh, Cooked In Skin with Salt.
• Both Boiled Whole Potato Flesh with Salt and Microwaved Potatoes Skin with Salt contain similar levels of Sodium per one pound.
• 1 pound of Boiled Whole Potato Flesh with Salt lack sufficient amounts of Calcium
• Both Boiled Potato Flesh, Cooked In Skin with Salt as well as Microwaved Potatoes Skin with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Microwaved Potatoes Skin with Salt contains 1.5 times more Energy, 1.5 times more Carbohydrate, 2.8 times more Fiber and 2.3 times more Protein than Boiled Potato Flesh, Cooked In Skin with Salt.
• Both Boiled Potato Flesh, Cooked In Skin with Salt as well as Microwaved Potatoes Skin with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.