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

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes Skin with Salt	13%	1%	86%
Cooked Frozen Potatoes with Salt	12%	2%	86%

Macro Nutrients

	Microwaved Potatoes Skin with Salt	Cooked Frozen Potatoes with Salt	Recommended Dietary Allowance
Energy	20.6% 599kcal	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	103% 134g	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	65.7% 25g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	35.6% 20g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes Skin 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	27% 0.32mg	38.6% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	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	172% 2.23mg	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	19.3% 77μg	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	77% 69.4mg	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 Potatoes Skin with Salt	Cooked Frozen Potatoes with Salt	Recommended Dietary Allowance
Calcium	21% 209mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	445% 4mg	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	337% 27mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	193% 4.45mg	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	53% 372mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	86.7% 2948mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	76.2% 1143mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	7.8% 288g	10% 376g	3700g per day for Men 19-50 years

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

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

• 1 pound of Microwaved Potatoes Skin with Salt has 3 times more Vitamin B2, 1.7 times more Vitamin B3, 2.1 times more Vitamin B5, 2.4 times more Vitamin B6, 2.1 times more Vitamin B9 and 1.6 times more Vitamin C than Cooked Frozen Potatoes with Salt.
• While 1 lb of Boiled Frozen Potatoes, drained with Salt contains 1.4 times more Vitamin B1 than Microwaved Potatoes Skin with Salt.
• 1 pound of Cooked Frozen Potatoes with Salt have insufficient amounts of Vitamin B2
• Both Microwaved Potatoes Skin with Salt as well as Boiled Frozen Potatoes, drained with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Microwaved Potatoes Skin with Salt has 6.6 times more Calcium, 11.3 times more Copper, 7.1 times more Iron, 3.4 times more Magnesium, 5.3 times more Manganese, 3.2 times more Phosphorus, 2.3 times more Potassium and 2 times more Zinc than Cooked Frozen Potatoes with Salt.
• While 1 lb of Boiled Frozen Potatoes, drained with Salt contains 1.3 times more Water than Microwaved Potatoes Skin with Salt.
• Both Microwaved Potatoes Skin with Salt and Cooked Frozen Potatoes with Salt contain similar levels of Sodium per one pound.
• 1 pound of Cooked Frozen Potatoes with Salt lack sufficient amounts of Calcium
• Both Microwaved Potatoes Skin with Salt as well as Boiled Frozen Potatoes, drained with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Microwaved Potatoes Skin with Salt has 2.1 times more Energy, 2.1 times more Carbohydrate, 3.9 times more Fiber and 2.2 times more Protein than Cooked Frozen Potatoes with Salt.
• Both Microwaved Potatoes Skin with Salt as well as Boiled Frozen Potatoes, drained with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.