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

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potato Flesh with Salt	8%	1%	91%
Cooked Frozen Potatoes with Salt	12%	2%	86%

Macro Nutrients

	Microwaved Potato Flesh with Salt	Cooked Frozen Potatoes with Salt	Recommended Dietary Allowance
Energy	15.6% 454kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.2% 106g	48.6% 63g	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	19% 7.26g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	17% 9.53g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potato Flesh with Salt	Cooked Frozen Potatoes 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	48.8% 0.59mg	38.6% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.37mg	37.6% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.45mg	70.5% 0.92mg	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	9.07% 36.3μg	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	47.4% 42.6mg	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 Potato Flesh with Salt	Cooked Frozen Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	119% 1.08mg	39.3% 0.35mg	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	23.2% 1.86mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	36.5% 0.84mg	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	70.6% 494mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	55% 1864mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	73.5% 1102mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	9% 334g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Potato Flesh with Salt VS Cooked Frozen Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Microwaved Potato Flesh with Salt versus 1 lb of Cooked Frozen Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Microwaved Potato Flesh with Salt has 1.3 times more Vitamin B1, 1.2 times more Vitamin B3, 2.1 times more Vitamin B5, 1.6 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.6 times more Vitamin C than Cooked Frozen Potatoes with Salt.
• Both Microwaved Potato Flesh with Salt as well as Boiled Frozen Potatoes, drained with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Microwaved Potato Flesh with Salt has 3 times more Copper, 2.3 times more Magnesium, 4.2 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Zinc than Cooked Frozen Potatoes with Salt.
• While 1 lb of Boiled Frozen Potatoes, drained with Salt contains 2 times more Iron than Microwaved Potato Flesh with Salt.
• Both Microwaved Potato Flesh with Salt and Cooked Frozen Potatoes with Salt contain similar levels of Manganese and Sodium per one pound.
• Both Microwaved Potato Flesh with Salt as well as Boiled Frozen Potatoes, drained with Salt lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Microwaved Potato Flesh with Salt has 1.6 times more Energy and 1.7 times more Carbohydrate than Cooked Frozen Potatoes with Salt.
• Both Microwaved Potato Flesh with Salt and Cooked Frozen Potatoes with Salt offer comparable quantities of Fiber and Protein per one pound.
• Both Microwaved Potato Flesh with Salt as well as Boiled Frozen Potatoes, drained with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.