Comparing Nutrients in 1 pound Boiled Potato Flesh, Cooked In Skin VS Potato Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Potato Flour	8%	1%	91%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Potato Flour	Recommended Dietary Allowance
Energy	13.6% 395kcal	56% 1619kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	3% 0.51g	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	290% 377g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	22% 16g	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	1.8% 1.3g	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	% 1.54g	NA	g per day for Men 19-50 years
Sucrose	% 0.86g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	70.4% 26.8g	38g per day for Men 19-50 years
Protein	15% 8.5g	56% 31.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Potato Flour	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	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.53mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	268% 3.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.8% 4.43μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.3% 45.4μg	28.3% 113μg	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	19% 17.2mg	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	0.3% 0.045mg	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Potato Flour	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	99% 0.89mg	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	78.2% 6.26mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	27.2% 0.63mg	61.7% 1.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	191% 85.7μg	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	109% 762mg	700mg per day for Men 19-50 years
Potassium	50.6% 1719mg	134% 4540mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	16.6% 249mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	9.44% 349g	0.8% 29.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Potato Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Potato Flesh, Cooked In Skin versus 1 lb of Potato Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Potato Flesh, Cooked In Skin vs Potato Flour:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 3.4 times more Vitamin C than Potato Flour.
• While 1 lb of Potato Flour contains 2.2 times more Vitamin B1, 2.6 times more Vitamin B2, 2.4 times more Vitamin B3, 2.6 times more Vitamin B6 and 2.5 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Potato Flour provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Potato Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Boiled Potato Flesh, Cooked In Skin vs Potato Flour:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 11.8 times more Water than Potato Flour.
• While 1 lb of Potato Flour contains 13 times more Calcium, 4.5 times more Iron, 3 times more Magnesium, 2.3 times more Manganese, 3.8 times more Phosphorus, 2.6 times more Potassium, 3.7 times more Selenium, 13.8 times more Sodium and 1.8 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Potato Flour contain similar levels of Copper per one pound.
• 1 pound of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Potato Flour contains 4.1 times more Energy, 3.5 times more Omega 3, 4.1 times more Carbohydrate, 3.9 times more Sugars, 3.3 times more Fiber and 3.7 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 pound of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Potato Flour provide inadequate amounts of Omega 6 in one pound.