Comparing Nutrients in 1 pound Microwaved Potatoes Skin VS Regular Canned Potatoes

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes Skin	13%	1%	86%
Regular Canned Potatoes	9%	3%	88%

Macro Nutrients

	Microwaved Potatoes Skin	Regular Canned Potatoes	Recommended Dietary Allowance
Energy	20.6% 599kcal	9.4% 272kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.77% 0.24g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	47.5% 61.7g	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	27.5% 10.4g	38g per day for Men 19-50 years
Protein	35.6% 20g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes Skin	Regular Canned 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	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.23mg	65.6% 0.85mg	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	6.8% 27.2μg	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	25.7% 23mg	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	Regular Canned Potatoes	Recommended Dietary Allowance
Calcium	21% 209mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	445% 4mg	28.7% 0.26mg	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	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	193% 4.45mg	19% 0.44mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	86.7% 2948mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	66.2% 993mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	7.8% 288g	10.3% 382g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Potatoes Skin VS Regular Canned Potatoes per 1 lb

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

Lets compare vitamin content per 1 pound of Microwaved Potatoes Skin vs Regular Canned Potatoes:

• 1 pound of Microwaved Potatoes Skin has 5.8 times more Vitamin B2, 2.4 times more Vitamin B3, 1.7 times more Vitamin B5, 2.6 times more Vitamin B6, 2.8 times more Vitamin B9 and 3 times more Vitamin C than Regular Canned Potatoes.
• Both Microwaved Potatoes Skin and Regular Canned Potatoes provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Regular Canned Potatoes have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Microwaved Potatoes Skin no Salt as well as Canned Potatoes Solids 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 vs Regular Canned Potatoes:

• 1 pound of Microwaved Potatoes Skin has 9.2 times more Calcium, 15.5 times more Copper, 4.7 times more Iron, 2.6 times more Magnesium, 10.1 times more Manganese, 2.9 times more Phosphorus, 2.8 times more Potassium and 1.8 times more Zinc than Regular Canned Potatoes.
• While 1 lb of Canned Potatoes Solids with Salt contains 13.7 times more Sodium and 1.3 times more Water than Microwaved Potatoes Skin no Salt.
• 1 pound of Regular Canned Potatoes lack sufficient amounts of Calcium
• Both Microwaved Potatoes Skin no Salt as well as Canned Potatoes Solids with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Microwaved Potatoes Skin has 2.2 times more Energy, 2.2 times more Carbohydrate, 2.4 times more Fiber and 3.1 times more Protein than Regular Canned Potatoes.
• Both Microwaved Potatoes Skin no Salt as well as Canned Potatoes Solids with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.