Comparing Nutrients in 500 calories Canned Potatoes with Liquids VS Microwaved Potatoes Skin

Weight per 500 calories

• Canned Potatoes with Liquids: 1136g
• Microwaved Potatoes Skin: 379g

Microwaved Potatoes Skin no Salt have 3 times more energy per unit of mass than Canned Potatoes Solids and Liquids, which is average in comparison to other foods. Canned Potatoes with Liquids having low energy density.

Discover which food has more nutrients per 500 calories - Canned Potatoes with Liquids or Microwaved Potatoes Skin?

Macros Ratio

	Protein	Fat	Carbs
Canned Potatoes with Liquids	11%	2%	87%
Microwaved Potatoes Skin	13%	1%	86%

Macro Nutrients

	Canned Potatoes with Liquids	Microwaved Potatoes Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.31% 0.098g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	2.37% 0.038g	1.6g per day for Men 19-50 years
Omega 6	2.34% 0.4g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.5% 112g	86.3% 112g	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	42% 16g	55% 21g	38g per day for Men 19-50 years
Protein	24.4% 13.6g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Canned Potatoes with Liquids	Microwaved Potatoes Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.39mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.5% 0.23mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	52.6% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.5% 1.98mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	143% 1.86mg	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	14.2% 57μg	16% 64.4μg	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	96% 86.4mg	64.4% 58mg	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

	Canned Potatoes with Liquids	Microwaved Potatoes Skin	Recommended Dietary Allowance
Calcium	44.3% 443mg	17.4% 174mg	1000mg per day for Men 19-50 years
Copper	88.4% 0.8mg	371% 3.34mg	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	102% 8.2mg	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	38% 159mg	33.4% 140mg	420mg per day for Men 19-50 years
Manganese	35% 0.81mg	161% 3.7mg	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	35.7% 250mg	44.4% 311mg	700mg per day for Men 19-50 years
Potassium	68.5% 2330mg	72.4% 2462mg	3400mg per day for Men 19-50 years
Selenium	14.5% 7.95μg	3.44% 1.9μg	55μg per day for Men 19-50 years
Sodium	164% 2466mg	4.04% 60.6mg	1500mg per day for Men 19-50 years
Zinc	40.3% 4.43mg	17.6% 1.93mg	11mg per day for Men 19-50 years
Water	27% 998g	6.5% 241g	3700g per day for Men 19-50 years

Canned Potatoes With Liquids VS Microwaved Potatoes Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Potatoes with Liquids or Microwaved Potatoes Skin?

Lets compare vitamin content per 500 calories of Canned Potatoes with Liquids vs Microwaved Potatoes Skin:

• 500 calories of Canned Potatoes with Liquids have 1.4 times more Vitamin B1, 1.2 times more Vitamin B3 and 1.5 times more Vitamin C than Microwaved Potatoes Skin.
• Both Canned Potatoes with Liquids and Microwaved Potatoes Skin provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 500 calories.
• Both Canned Potatoes Solids and Liquids as well as Microwaved Potatoes Skin no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Potatoes with Liquids vs Microwaved Potatoes Skin:

• 500 calories of Canned Potatoes with Liquids have 2.5 times more Calcium, 4.2 times more Selenium, 40.7 times more Sodium, 2.3 times more Zinc and 4.1 times more Water than Microwaved Potatoes Skin.
• While 500 kcal of Microwaved Potatoes Skin no Salt contain 4.2 times more Copper, 2.8 times more Iron and 4.6 times more Manganese than Canned Potatoes Solids and Liquids.
• Both Canned Potatoes with Liquids and Microwaved Potatoes Skin contain similar levels of Magnesium, Phosphorus and Potassium per 500 calories.
• 500 calories of Microwaved Potatoes Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Microwaved Potatoes Skin no Salt contain 1.3 times more Fiber than Canned Potatoes Solids and Liquids.
• Both Canned Potatoes with Liquids and Microwaved Potatoes Skin offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Canned Potatoes Solids and Liquids as well as Microwaved Potatoes Skin no Salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.