Comparing Nutrients in 1 pound Microwaved Potatoes Skin VS Boiled Peeled Potatoes

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes Skin	13%	1%	86%
Boiled Peeled Potatoes	8%	1%	91%

Macro Nutrients

	Microwaved Potatoes Skin	Boiled Peeled Potatoes	Recommended Dietary Allowance
Energy	20.6% 599kcal	13.5% 390kcal	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	103% 134g	70% 91g	130g per day for Men 19-50 years
Sugars	NA	5.57% 4.04g	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	1.75% 1.27g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.82g	g per day for Men 19-50 years
Fiber	65.7% 25g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	35.6% 20g	14% 7.76g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes Skin	Boiled Peeled Potatoes	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	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.23mg	94% 1.22mg	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	10.2% 41μg	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	37.3% 33.6mg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potatoes Skin	Boiled Peeled Potatoes	Recommended Dietary Allowance
Calcium	21% 209mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	445% 4mg	84% 0.76mg	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	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	193% 4.45mg	27.6% 0.64mg	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	26% 181mg	700mg per day for Men 19-50 years
Potassium	86.7% 2948mg	43.8% 1488mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	7.8% 288g	9.5% 351g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Potatoes Skin VS Boiled Peeled Potatoes per 1 lb

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

Lets compare vitamin content per 1 pound of Microwaved Potatoes Skin vs Boiled Peeled Potatoes:

• 1 pound of Microwaved Potatoes Skin has 3.9 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B6, 1.9 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled Peeled Potatoes.
• While 1 lb of Boiled Peeled Potatoes no Salt contains 1.4 times more Vitamin B1 than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin and Boiled Peeled Potatoes provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Boiled Peeled Potatoes have insufficient amounts of Vitamin B2
• Both Microwaved Potatoes Skin no Salt as well as Boiled Peeled Potatoes no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Microwaved Potatoes Skin vs Boiled Peeled Potatoes:

• 1 pound of Microwaved Potatoes Skin has 5.8 times more Calcium, 5.3 times more Copper, 19.2 times more Iron, 1.9 times more Magnesium, 7 times more Manganese, 2.1 times more Phosphorus, 2 times more Potassium and 1.9 times more Zinc than Boiled Peeled Potatoes.
• 1 pound of Boiled Peeled Potatoes lack sufficient amounts of Calcium
• Both Microwaved Potatoes Skin no Salt as well as Boiled Peeled Potatoes no Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Microwaved Potatoes Skin has 1.5 times more Energy, 1.5 times more Carbohydrate, 3.1 times more Fiber and 2.6 times more Protein than Boiled Peeled Potatoes.
• Both Microwaved Potatoes Skin no Salt as well as Boiled Peeled Potatoes no Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.