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

Macros Ratio

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

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Microwaved Potato Flesh	Recommended Dietary Allowance
Energy	13.6% 395kcal	15.6% 454kcal	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	81.2% 106g	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	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	19% 7.26g	38g per day for Men 19-50 years
Protein	15% 8.5g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Microwaved Potato Flesh	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	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.53mg	46% 7.37mg	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	111% 1.45mg	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	13.6% 54.4μg	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	76% 68.5mg	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	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 Potato Flesh, Cooked In Skin	Microwaved Potato Flesh	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	119% 1.08mg	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	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	27.2% 0.63mg	33.5% 0.77mg	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	70.6% 494mg	700mg per day for Men 19-50 years
Potassium	50.6% 1719mg	55% 1864mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	9.44% 349g	9% 334g	3700g per day for Men 19-50 years

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

• Microwaved Potato, Flesh Only no Salt contains 1.3 times more Vitamin B2 than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin without Salt and Microwaved Potato, Flesh Only no Salt have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 1 lb.
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Microwaved Potato, Flesh Only no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Microwaved Potato, Flesh Only no Salt contains 1.3 times more Copper, 1.3 times more Iron and 2.5 times more Phosphorus than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin without Salt and Microwaved Potato, Flesh Only no Salt have similar amounts of Magnesium, Manganese, Potassium, Zinc and Water per 1 lb.
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Microwaved Potato, Flesh Only no Salt have insufficient amounts of Calcium and Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

Both Boiled Potato Flesh, Cooked In Skin without Salt and Microwaved Potato, Flesh Only no Salt have similar amounts of macro-nutrients per 1 lb
• Both Boiled Potato Flesh, Cooked In Skin without Salt and Microwaved Potato, Flesh Only no Salt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 lb.
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Microwaved Potato, Flesh Only no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.