Comparing Nutrients in 500 calories Potato Flour VS Boiled Potato Flesh, Cooked In Skin

Weight per 500 calories

• Potato Flour: 140g
• Boiled Potato Flesh, Cooked In Skin: 575g

Potato Flour has 4.1 times more energy per 100g than Boiled Potato Flesh, Cooked In Skin. It has high energy density when compared to other foods. Boiled Potato Flesh, Cooked In Skin without Salt having average energy density.

Discover which food has more nutrients per 500 calories - Potato Flour or Boiled Potato Flesh, Cooked In Skin?

Macros Ratio

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

Macro Nutrients

	Potato Flour	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.59% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	3.6% 0.057g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.5% 116g	89% 116g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	7.2% 5.23g	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	2.3% 1.67g	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	% 1.95g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	21.7% 8.26g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	17.3% 9.66g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.6% 0.32mg	50.8% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	8.84% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	51.7% 8.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	59.8% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	4.56% 1.37μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.75% 35μg	14.4% 57.5μg	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	5.9% 5.32mg	83% 74.7mg	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	2.33% 0.35mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.5% 12.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Flour	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	9.1% 91mg	2.87% 28.7mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	120% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.1% 284μg	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	24% 1.93mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	34.5% 0.79mg	2.3mg per day for Men 19-50 years
Molybdenum	59% 26.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	33.6% 235mg	36% 253mg	700mg per day for Men 19-50 years
Potassium	41.2% 1402mg	64% 2178mg	3400mg per day for Men 19-50 years
Selenium	2.8% 1.54μg	3.13% 1.72μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	6.88% 0.76mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	0.25% 9.13g	12% 442g	3700g per day for Men 19-50 years

Potato Flour VS Boiled Potato Flesh, Cooked In Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Potato Flour or Boiled Potato Flesh, Cooked In Skin?

Lets compare vitamin content per 500 calories of Potato Flour vs Boiled Potato Flesh, Cooked In Skin:

• 500 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 1.9 times more Vitamin B1, 1.7 times more Vitamin B3, 4.5 times more Vitamin B5, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9, 14 times more Vitamin C and more Vitamin K than Potato Flour.
• 500 calories of Potato Flour have insufficient amounts of Vitamin B9, Vitamin C and Vitamin K
• Both Potato Flour as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Potato Flour vs Boiled Potato Flesh, Cooked In Skin:

• 500 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 3.9 times more Copper, 1.4 times more Magnesium, 1.8 times more Manganese, 1.6 times more Potassium, 2.3 times more Zinc and 48.4 times more Water than Potato Flour.
• Both Potato Flour and Boiled Potato Flesh, Cooked In Skin contain similar levels of Iron and Phosphorus per 500 calories.
• 500 calories of Potato Flour lack sufficient amounts of Zinc
• Both Potato Flour as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Calcium and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 1.3 times more Fiber than Potato Flour.
• Both Potato Flour and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Potato Flour as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.