Comparing Nutrients in 300 calories Microwaved Potato Flesh with Salt VS Peeled Potatoes Boiled with Salt

Weight per 300 calories

• Microwaved Potato Flesh with Salt: 300g
• Peeled Potatoes Boiled with Salt: 349g

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

Discover which food has more nutrients per 300 calories - Microwaved Potato Flesh with Salt or Peeled Potatoes Boiled with Salt?

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potato Flesh with Salt	8%	1%	91%
Peeled Potatoes Boiled with Salt	8%	1%	91%

Macro Nutrients

	Microwaved Potato Flesh with Salt	Peeled Potatoes Boiled with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.078g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.096g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 70g	53.7% 70g	130g per day for Men 19-50 years
Sugars	NA	4.3% 3.1g	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	12.6% 4.8g	18.4% 6.98g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	10.7% 5.97g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potato Flesh with Salt	Peeled Potatoes Boiled with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.3% 0.39mg	28.5% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.77% 0.075mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.5% 4.88mg	28.6% 4.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	35.5% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	72% 0.94mg	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	9% 36μg	7.85% 31.4μg	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	50.3% 45.3mg	28.7% 26mg	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	0.23% 0.035mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.4% 7.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potato Flesh with Salt	Peeled Potatoes Boiled with Salt	Recommended Dietary Allowance
Calcium	1.5% 15mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	64.7% 0.58mg	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	15.4% 1.23mg	13.5% 1.1mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	16.6% 69.8mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	21.2% 0.49mg	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	46.7% 327mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	36.3% 1233mg	33.7% 1144mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	1.9% 1.05μg	55μg per day for Men 19-50 years
Sodium	48.6% 729mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	9% 0.99mg	8.56% 0.94mg	11mg per day for Men 19-50 years
Water	5.96% 221g	7.3% 270g	3700g per day for Men 19-50 years

Microwaved Potato Flesh With Salt VS Peeled Potatoes Boiled With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Microwaved Potato Flesh with Salt or Peeled Potatoes Boiled with Salt?

Lets compare vitamin content per 300 calories of Microwaved Potato Flesh with Salt vs Peeled Potatoes Boiled with Salt:

• 300 calories of Microwaved Potato Flesh with Salt have 1.8 times more Vitamin C than Peeled Potatoes Boiled with Salt.
• Both Microwaved Potato Flesh with Salt and Peeled Potatoes Boiled with Salt provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 300 calories.
• Both Microwaved Potato Flesh with Salt as well as Boiled Peeled Potatoes Flesh with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Microwaved Potato Flesh with Salt vs Peeled Potatoes Boiled with Salt:

• 300 calories of Microwaved Potato Flesh with Salt have 1.2 times more Copper and 2.3 times more Phosphorus than Peeled Potatoes Boiled with Salt.
• Both Microwaved Potato Flesh with Salt and Peeled Potatoes Boiled with Salt contain similar levels of Iron, Magnesium, Manganese, Potassium, Sodium and Zinc per 300 calories.
• Both Microwaved Potato Flesh with Salt as well as Boiled Peeled Potatoes Flesh with Salt lack sufficient amounts of Calcium and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled Peeled Potatoes Flesh with Salt contain 1.5 times more Fiber than Microwaved Potato Flesh with Salt.
• Both Microwaved Potato Flesh with Salt and Peeled Potatoes Boiled with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Microwaved Potato Flesh with Salt as well as Boiled Peeled Potatoes Flesh with Salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.