Comparing Nutrients in 300 calories Baked Potatoes VS Microwaved Potatoes

Weight per 300 calories

• Baked Potatoes: 323g
• Microwaved Potatoes: 286g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Baked Potatoes or Microwaved Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Microwaved Potatoes	9%	1%	90%

Macro Nutrients

	Baked Potatoes	Microwaved Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.29% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	2.62% 0.042g	1.8% 0.029g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.5% 68.2g	53.3% 69.3g	130g per day for Men 19-50 years
Sugars	5.25% 3.8g	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	1.5% 1.1g	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	% 1.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	18.7% 7.1g	17.3% 6.57g	38g per day for Men 19-50 years
Protein	14.4% 8.06g	12.4% 6.97g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Microwaved Potatoes	Recommended Dietary Allowance
Vitamin A	0.36% 3.23μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.2% 0.21mg	28.6% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	7.03% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.55mg	30.6% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	75.6% 0.98mg	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	22.6% 90μg	8.57% 34.3μg	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	34.4% 31mg	48% 43mg	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	0.86% 0.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.38% 6.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Microwaved Potatoes	Recommended Dietary Allowance
Calcium	4.84% 48.4mg	3.14% 31.4mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	106% 0.95mg	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	43.5% 3.5mg	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	21.5% 90mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	30.7% 0.71mg	36.3% 0.83mg	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	32.3% 226mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	50.8% 1726mg	37.6% 1277mg	3400mg per day for Men 19-50 years
Selenium	2.35% 1.3μg	2.08% 1.14μg	55μg per day for Men 19-50 years
Sodium	2.15% 32.3mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	9.35% 1.03mg	11mg per day for Men 19-50 years
Water	6.53% 242g	5.56% 206g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked Potatoes vs Microwaved Potatoes:

• Whole Baked Potatoes have 1.7 times more Vitamin B2 and 2.6 times more Vitamin B9 than Whole Microwaved Potatoes.
• While Whole Microwaved Potatoes contain 1.7 times more Vitamin B1 and 1.4 times more Vitamin C than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Whole Microwaved Potatoes have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Whole Baked Potatoes as well as Whole Microwaved Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked Potatoes vs Microwaved Potatoes:

• Whole Baked Potatoes have 1.5 times more Calcium and 1.4 times more Potassium than Whole Microwaved Potatoes.
• While Whole Microwaved Potatoes contain 2.5 times more Copper and 1.3 times more Phosphorus than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Whole Microwaved Potatoes have similar amounts of Iron, Magnesium, Manganese, Zinc and Water per 300 kcal.
• Both Whole Baked Potatoes as well as Whole Microwaved Potatoes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Whole Baked Potatoes and Whole Microwaved Potatoes have similar amounts of macro-nutrients per 300 kcal
• Both Whole Baked Potatoes and Whole Microwaved Potatoes have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Whole Baked Potatoes as well as Whole Microwaved Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.