Comparing Nutrients in 1 pound Microwaved Potatoes with Salt VS Microwaved Potatoes Skin with Salt

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes with Salt	9%	1%	90%
Microwaved Potatoes Skin with Salt	13%	1%	86%

Macro Nutrients

	Microwaved Potatoes with Salt	Microwaved Potatoes Skin with Salt	Recommended Dietary Allowance
Energy	16.4% 476kcal	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	84.6% 110g	103% 134g	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	65.7% 25g	38g per day for Men 19-50 years
Protein	19.8% 11g	35.6% 20g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes 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	45.4% 0.54mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.6% 7.77mg	63% 10mg	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	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	13.6% 54.4μg	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	76% 68.5mg	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	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 Potatoes Skin with Salt	Recommended Dietary Allowance
Calcium	5% 50mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	445% 4mg	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	337% 27mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	57.6% 1.32mg	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	68% 476mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	59.6% 2028mg	86.7% 2948mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	73.8% 1107mg	76.2% 1143mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	8.83% 327g	7.8% 288g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Potatoes with Salt VS Microwaved Potatoes Skin with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Microwaved Potatoes 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 Microwaved Potatoes with Salt vs Microwaved Potatoes Skin with Salt:

• 1 pound of Microwaved Potatoes with Salt has 1.7 times more Vitamin B1 than Microwaved Potatoes Skin with Salt.
• While 1 lb of Microwaved Potatoes Skin with Salt contains 2.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.4 times more Vitamin B9 than Whole Microwaved Potatoes with Salt.
• Both Microwaved Potatoes with Salt and Microwaved Potatoes Skin with Salt provide similar amounts of Vitamin C per one pound.
• Both Whole Microwaved Potatoes 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 Microwaved Potatoes with Salt vs Microwaved Potatoes Skin with Salt:

• 1 pound of Microwaved Potatoes with Salt has 1.3 times more Phosphorus than Microwaved Potatoes Skin with Salt.
• While 1 lb of Microwaved Potatoes Skin with Salt contains 4.2 times more Calcium, 2.6 times more Copper, 4.8 times more Iron, 1.4 times more Magnesium, 3.4 times more Manganese, 1.5 times more Potassium and 1.4 times more Zinc than Whole Microwaved Potatoes with Salt.
• Both Microwaved Potatoes with Salt and Microwaved Potatoes Skin with Salt contain similar levels of Sodium per one pound.
• 1 pound of Microwaved Potatoes with Salt lack sufficient amounts of Calcium
• Both Whole Microwaved Potatoes 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 1.3 times more Energy, 2.4 times more Fiber and 1.8 times more Protein than Whole Microwaved Potatoes with Salt.
• Both Microwaved Potatoes with Salt and Microwaved Potatoes Skin with Salt offer comparable quantities of Carbohydrate per one pound.
• Both Whole Microwaved Potatoes with Salt as well as Microwaved Potatoes Skin with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.