Comparing Nutrients in 1 pound Boiled Peeled Potatoes VS Canned Potatoes with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Peeled Potatoes	8%	1%	91%
Canned Potatoes with Liquids	11%	2%	87%

Macro Nutrients

	Boiled Peeled Potatoes	Canned Potatoes with Liquids	Recommended Dietary Allowance
Energy	13.5% 390kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	34.5% 45g	130g per day for Men 19-50 years
Sugars	5.57% 4.04g	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	1.75% 1.27g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.82g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	14% 7.76g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Boiled Peeled Potatoes	Canned Potatoes with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	25.2% 4.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.22mg	48% 0.62mg	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	10.2% 41μg	5.67% 22.7μg	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	37.3% 33.6mg	38.3% 34.5mg	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 Peeled Potatoes	Canned Potatoes with Liquids	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	35.3% 0.32mg	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	17.6% 1.4mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	27.6% 0.64mg	14% 0.32mg	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	26% 181mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	43.8% 1488mg	27.3% 930mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	65.6% 984mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	9.5% 351g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Peeled Potatoes VS Canned Potatoes with Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Peeled Potatoes versus 1 lb of Canned Potatoes with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Peeled Potatoes vs Canned Potatoes with Liquids:

• 1 pound of Boiled Peeled Potatoes has 2.9 times more Vitamin B1, 1.5 times more Vitamin B3, 2.9 times more Vitamin B5, 2 times more Vitamin B6 and 1.8 times more Vitamin B9 than Canned Potatoes with Liquids.
• Both Boiled Peeled Potatoes and Canned Potatoes with Liquids provide similar amounts of Vitamin C per one pound.
• 1 pound of Canned Potatoes with Liquids have insufficient amounts of Vitamin B9
• Both Boiled Peeled Potatoes no Salt as well as Canned Potatoes Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Peeled Potatoes vs Canned Potatoes with Liquids:

• 1 pound of Boiled Peeled Potatoes has 2.4 times more Copper, 1.4 times more Magnesium, 2 times more Manganese, 1.8 times more Phosphorus and 1.6 times more Potassium than Canned Potatoes with Liquids.
• While 1 lb of Canned Potatoes Solids and Liquids contains 4.9 times more Calcium, 2.3 times more Iron, 43.4 times more Sodium and 1.4 times more Zinc than Boiled Peeled Potatoes no Salt.
• Both Boiled Peeled Potatoes and Canned Potatoes with Liquids contain similar levels of Water per one pound.
• 1 pound of Boiled Peeled Potatoes lack sufficient amounts of Calcium
• Both Boiled Peeled Potatoes no Salt as well as Canned Potatoes Solids and Liquids lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Peeled Potatoes has 2 times more Energy, 2 times more Carbohydrate, 1.3 times more Fiber and 1.4 times more Protein than Canned Potatoes with Liquids.
• 1 pound of Canned Potatoes with Liquids provide inadequate amounts of Energy
• Both Boiled Peeled Potatoes no Salt as well as Canned Potatoes Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in one pound.