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

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes with Salt	9%	1%	90%
Microwaved Potato Flesh with Salt	8%	1%	91%

Macro Nutrients

	Microwaved Potatoes with Salt	Microwaved Potato Flesh with Salt	Recommended Dietary Allowance
Energy	16.4% 476kcal	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	84.6% 110g	81.2% 106g	130g per day for Men 19-50 years
Sugars	NA	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	27.5% 10.4g	19% 7.26g	38g per day for Men 19-50 years
Protein	19.8% 11g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes with Salt	Microwaved Potato Flesh 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	45.4% 0.54mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.6% 7.77mg	46% 7.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.06mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	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	13.6% 54.4μg	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	76% 68.5mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potatoes with Salt	Microwaved Potato Flesh with Salt	Recommended Dietary Allowance
Calcium	5% 50mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	119% 1.08mg	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	70.3% 5.62mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	57.6% 1.32mg	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	68% 476mg	70.6% 494mg	700mg per day for Men 19-50 years
Potassium	59.6% 2028mg	55% 1864mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	73.8% 1107mg	73.5% 1102mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	8.83% 327g	9% 334g	3700g per day for Men 19-50 years

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

• Whole Microwaved Potatoes with Salt have 1.3 times more Vitamin B2 than Microwaved Potato Flesh with Salt.
• While Microwaved Potato Flesh with Salt contains 1.3 times more Vitamin B5 than Whole Microwaved Potatoes with Salt.
• Both Whole Microwaved Potatoes with Salt and Microwaved Potato Flesh with Salt have similar amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C per 1 lb.
• Both Whole Microwaved Potatoes with Salt as well as Microwaved Potato Flesh with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Whole Microwaved Potatoes with Salt have 2.2 times more Calcium, 1.4 times more Copper, 3 times more Iron and 1.7 times more Manganese than Microwaved Potato Flesh with Salt.
• Both Whole Microwaved Potatoes with Salt and Microwaved Potato Flesh with Salt have similar amounts of Magnesium, Phosphorus, Potassium, Sodium, Zinc and Water per 1 lb.
• Both Whole Microwaved Potatoes with Salt as well as Microwaved Potato Flesh with Salt have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Whole Microwaved Potatoes with Salt have 1.4 times more Fiber than Microwaved Potato Flesh with Salt.
• Both Whole Microwaved Potatoes with Salt and Microwaved Potato Flesh with Salt have similar amounts of Energy, Carbohydrate and Protein per 1 lb.
• Both Whole Microwaved Potatoes with Salt as well as Microwaved Potato Flesh with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.