Comparing Nutrients in 300 calories Boiled Potato Flesh, Cooked In Skin VS Microwaved Potato Flesh

Weight per 300 calories

• Boiled Potato Flesh, Cooked In Skin: 345g
• Microwaved Potato Flesh: 300g

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

Discover which food has more nutrients per 300 calories - Boiled Potato Flesh, Cooked In Skin or Microwaved Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Microwaved Potato Flesh	8%	1%	91%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Microwaved Potato Flesh	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.34g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	2.16% 0.034g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.56% 0.096g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.4% 69.4g	53.7% 70g	130g per day for Men 19-50 years
Sugars	4.33% 3.14g	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	1.38% 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	% 1.17g	NA	g per day for Men 19-50 years
Sucrose	% 0.66g	NA	g per day for Men 19-50 years
Fiber	16.3% 6.2g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	11.5% 6.45g	11.3% 6.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Microwaved Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.5% 0.37mg	32.3% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.3% 0.069mg	5.77% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	30.5% 4.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.3% 1.03mg	73.6% 0.96mg	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	8.62% 34.5μg	9% 36μg	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	50% 45mg	50.3% 45.3mg	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	0.23% 0.034mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.32% 7.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Microwaved Potato Flesh	Recommended Dietary Allowance
Calcium	1.72% 17.2mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	79% 0.71mg	0.9mg per day for Men 19-50 years
Fluoride	4.26% 170μg	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	13.4% 1.07mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	18% 76mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	22% 0.51mg	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	21.7% 152mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	38.4% 1307mg	36.3% 1233mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.03μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.92% 13.8mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	9% 0.99mg	11mg per day for Men 19-50 years
Water	7.17% 265g	5.96% 221g	3700g per day for Men 19-50 years

Boiled Potato Flesh, Cooked In Skin VS Microwaved Potato Flesh Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Potato Flesh, Cooked In Skin or Microwaved Potato Flesh?

Lets compare vitamin content per 300 calories of Boiled Potato Flesh, Cooked In Skin vs Microwaved Potato Flesh:

• Both Boiled Potato Flesh, Cooked In Skin without Salt and Microwaved Potato, Flesh Only no Salt have similar amounts of vitamins per 300 kcal
• Both Boiled Potato Flesh, Cooked In Skin and Microwaved Potato Flesh provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 300 calories.
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Microwaved Potato, Flesh Only no Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Potato Flesh, Cooked In Skin vs Microwaved Potato Flesh:

• 300 calories of Boiled Potato Flesh, Cooked In Skin have 1.2 times more Water than Microwaved Potato Flesh.
• While 300 kcal of Microwaved Potato, Flesh Only no Salt contain 2.2 times more Phosphorus than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Microwaved Potato Flesh contain similar levels of Copper, Iron, Magnesium, Manganese, Potassium and Zinc per 300 calories.
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Microwaved Potato, Flesh Only no Salt lack sufficient amounts of Calcium and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Potato Flesh, Cooked In Skin have 1.3 times more Fiber than Microwaved Potato Flesh.
• Both Boiled Potato Flesh, Cooked In Skin and Microwaved Potato Flesh offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Microwaved Potato, Flesh Only no Salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.