Comparing Nutrients in 1 pound Microwaved Potatoes Skin VS Dry Mashed Potatoes Flakes

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes Skin	13%	1%	86%
Dry Mashed Potatoes Flakes	9%	1%	90%

Macro Nutrients

	Microwaved Potatoes Skin	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Energy	20.6% 599kcal	55.4% 1606kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	283% 368g	130g per day for Men 19-50 years
Sugars	NA	21% 15.2g	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	6.13% 4.45g	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	% 4.04g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	65.7% 25g	78.8% 30g	38g per day for Men 19-50 years
Protein	35.6% 20g	67.6% 38g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes Skin	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	373% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	178% 28.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	189% 9.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.23mg	261% 3.4mg	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	52% 209μg	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	408% 367mg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	33% 39.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potatoes Skin	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Calcium	21% 209mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	445% 4mg	81% 0.73mg	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	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	71.3% 299mg	420mg per day for Men 19-50 years
Manganese	193% 4.45mg	31.8% 0.73mg	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	101% 708mg	700mg per day for Men 19-50 years
Potassium	86.7% 2948mg	146% 4980mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	111% 60.8μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	7.8% 288g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Potatoes Skin VS Dry Mashed Potatoes Flakes per 1 lb

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

Lets compare vitamin content per 1 pound of Microwaved Potatoes Skin vs Dry Mashed Potatoes Flakes:

• 1 lb of Dehydrated Mashed Potatoes Flakes contains 13.9 times more Vitamin B1, 1.5 times more Vitamin B2, 2.8 times more Vitamin B3, 3.5 times more Vitamin B5, 1.5 times more Vitamin B6, 2.7 times more Vitamin B9 and 5.3 times more Vitamin C than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin no Salt as well as Dehydrated Mashed Potatoes Flakes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Microwaved Potatoes Skin vs Dry Mashed Potatoes Flakes:

• 1 pound of Microwaved Potatoes Skin has 1.7 times more Calcium, 5.5 times more Copper, 4.9 times more Iron and 6.1 times more Manganese than Dry Mashed Potatoes Flakes.
• While 1 lb of Dehydrated Mashed Potatoes Flakes contains 1.8 times more Magnesium, 1.9 times more Phosphorus, 1.7 times more Potassium, 26.8 times more Selenium, 4.8 times more Sodium and 1.4 times more Zinc than Microwaved Potatoes Skin no Salt.
• 1 pound of Microwaved Potatoes Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dehydrated Mashed Potatoes Flakes contains 2.7 times more Energy, 2.7 times more Carbohydrate and 1.9 times more Protein than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin and Dry Mashed Potatoes Flakes offer comparable quantities of Fiber per one pound.
• Both Microwaved Potatoes Skin no Salt as well as Dehydrated Mashed Potatoes Flakes provide inadequate amounts of Omega 3 and Omega 6 in one pound.