Comparing Nutrients in 300 calories Microwaved Potatoes Skin VS Microwaved Potato Flesh

Weight per 300 calories

• Microwaved Potatoes Skin: 227g
• Microwaved Potato Flesh: 300g

Microwaved Potatoes Skin have 1.3 times more energy per 100g than Microwaved Potato Flesh. It has average energy density when compared to other foods. Microwaved Potato, Flesh Only no Salt having average energy density.

Discover which food has more nutrients per 300 calories - Microwaved Potatoes Skin or Microwaved Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes Skin	13%	1%	86%
Microwaved Potato Flesh	8%	1%	91%

Macro Nutrients

	Microwaved Potatoes Skin	Microwaved Potato Flesh	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	1.42% 0.023g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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	52% 67.3g	53.7% 70g	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	33% 12.5g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	18% 9.98g	11.3% 6.3g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes 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	13.4% 0.16mg	32.3% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	5.77% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.05mg	30.5% 4.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.1mg	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	9.66% 38.6μg	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	38.6% 34.8mg	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	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	Microwaved Potato Flesh	Recommended Dietary Allowance
Calcium	10.5% 105mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	79% 0.71mg	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	169% 13.5mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	20% 84mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	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	26.6% 186mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	43.4% 1477mg	36.3% 1233mg	3400mg per day for Men 19-50 years
Selenium	2.07% 1.14μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.42% 36.4mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.16mg	9% 0.99mg	11mg per day for Men 19-50 years
Water	3.9% 144g	5.96% 221g	3700g per day for Men 19-50 years

Microwaved Potatoes Skin VS Microwaved Potato Flesh Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Microwaved Potatoes Skin or Microwaved Potato Flesh?

Lets compare vitamin content per 300 calories of Microwaved Potatoes Skin vs Microwaved Potato Flesh:

• 300 calories of Microwaved Potatoes Skin have 2.3 times more Vitamin B2 than Microwaved Potato Flesh.
• While 300 kcal of Microwaved Potato, Flesh Only no Salt contain 2.4 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.3 times more Vitamin C than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin and Microwaved Potato Flesh provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 300 calories.
• 300 calories of Microwaved Potato Flesh have insufficient amounts of Vitamin B2
• Both Microwaved Potatoes Skin no Salt as well as Microwaved Potato, Flesh Only no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Microwaved Potatoes Skin vs Microwaved Potato Flesh:

• 300 calories of Microwaved Potatoes Skin have 7 times more Calcium, 2.8 times more Copper, 11 times more Iron and 4.4 times more Manganese than Microwaved Potato Flesh.
• While 300 kcal of Microwaved Potato, Flesh Only no Salt contain 1.8 times more Phosphorus than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin and Microwaved Potato Flesh contain similar levels of Magnesium, Potassium and Zinc per 300 calories.
• 300 calories of Microwaved Potato Flesh lack sufficient amounts of Calcium
• Both Microwaved Potatoes Skin no Salt as well as Microwaved Potato, Flesh Only no Salt lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Microwaved Potatoes Skin have 2.6 times more Fiber and 1.6 times more Protein than Microwaved Potato Flesh.
• Both Microwaved Potatoes Skin and Microwaved Potato Flesh offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Microwaved Potatoes Skin no Salt as well as Microwaved Potato, Flesh Only no Salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.