Comparing Nutrients in 500 calories Microwaved Potato Flesh VS Canned Potatoes with Liquids

Weight per 500 calories

• Microwaved Potato Flesh: 500g
• Canned Potatoes with Liquids: 1136g

Microwaved Potato Flesh has 2.3 times more energy per 100g than Canned Potatoes with Liquids. It has average energy density when compared to other foods. Canned Potatoes Solids and Liquids having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potato Flesh	8%	1%	91%
Canned Potatoes with Liquids	11%	2%	87%

Macro Nutrients

	Microwaved Potato Flesh	Canned Potatoes with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	1.3% 1.25g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	2.34% 0.4g	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	86.5% 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	21% 8g	42% 16g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	24.4% 13.6g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potato Flesh	Canned Potatoes with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.8% 0.65mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	17.5% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.8% 8.13mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	39.5% 1.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	120% 1.56mg	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	15% 60μg	14.2% 57μg	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	84% 75.5mg	96% 86.4mg	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 Potato Flesh	Canned Potatoes with Liquids	Recommended Dietary Allowance
Calcium	2.5% 25mg	44.3% 443mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	88.4% 0.8mg	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	25.6% 2.05mg	102% 8.2mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	38% 159mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	35% 0.81mg	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	78% 545mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	60.4% 2055mg	68.5% 2330mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	14.5% 7.95μg	55μg per day for Men 19-50 years
Sodium	2.33% 35mg	164% 2466mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	40.3% 4.43mg	11mg per day for Men 19-50 years
Water	9.94% 368g	27% 998g	3700g per day for Men 19-50 years

Microwaved Potato Flesh VS Canned Potatoes With Liquids Nutrients Per 500 Kcal

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

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

• 500 calories of Microwaved Potato Flesh have 1.7 times more Vitamin B1 and 1.5 times more Vitamin B5 than Canned Potatoes with Liquids.
• While 500 kcal of Canned Potatoes Solids and Liquids contain 1.8 times more Vitamin B2 than Microwaved Potato, Flesh Only no Salt.
• Both Microwaved Potato Flesh and Canned Potatoes with Liquids provide similar amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C per 500 calories.
• 500 calories of Microwaved Potato Flesh have insufficient amounts of Vitamin B2
• Both Microwaved Potato, Flesh Only no Salt as well as Canned Potatoes Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Microwaved Potato Flesh have 1.5 times more Copper and 2.2 times more Phosphorus than Canned Potatoes with Liquids.
• While 500 kcal of Canned Potatoes Solids and Liquids contain 17.7 times more Calcium, 4 times more Iron, 1.3 times more Magnesium, 4 times more Selenium, 70.5 times more Sodium, 2.7 times more Zinc and 2.7 times more Water than Microwaved Potato, Flesh Only no Salt.
• Both Microwaved Potato Flesh and Canned Potatoes with Liquids contain similar levels of Manganese and Potassium per 500 calories.
• 500 calories of Microwaved Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Canned Potatoes Solids and Liquids contain 2 times more Fiber and 1.3 times more Protein than Microwaved Potato, Flesh Only no Salt.
• Both Microwaved Potato Flesh and Canned Potatoes with Liquids offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Microwaved Potato, Flesh Only no Salt as well as Canned Potatoes Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.