Comparing Nutrients in 5 ounces Boiled Peeled Potatoes VS Microwaved Potatoes Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Peeled Potatoes	8%	1%	91%
Microwaved Potatoes Skin	13%	1%	86%

Macro Nutrients

	Boiled Peeled Potatoes	Microwaved Potatoes Skin	Recommended Dietary Allowance
Energy	4.2% 122kcal	6.45% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.4g	32.3% 42g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	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	0.55% 0.4g	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	% 0.47g	NA	g per day for Men 19-50 years
Sucrose	% 0.26g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	4.33% 2.42g	11% 6.22g	56g per day for Men 19-50 years

Vitamins

	Boiled Peeled Potatoes	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	11.6% 0.14mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	8.18% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	19.7% 3.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	53.6% 0.7mg	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	3.2% 12.8μg	6.02% 24μg	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	11.7% 10.5mg	24% 21.7mg	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	0.094% 0.014mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Peeled Potatoes	Microwaved Potatoes Skin	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	26.3% 0.24mg	139% 1.25mg	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	5.5% 0.44mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	8.63% 0.2mg	60.4% 1.4mg	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	8.1% 56.7mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	13.7% 465mg	27% 921mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	2.97% 110g	2.43% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Peeled Potatoes VS Microwaved Potatoes Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Peeled Potatoes versus 5 oz of Microwaved Potatoes Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Peeled Potatoes vs Microwaved Potatoes Skin:

• 5 ounces of Boiled Peeled Potatoes have 1.4 times more Vitamin B1 than Microwaved Potatoes Skin.
• While 5 oz of Microwaved Potatoes Skin no Salt contain 3.9 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B6, 1.9 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled Peeled Potatoes no Salt.
• Both Boiled Peeled Potatoes and Microwaved Potatoes Skin provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Boiled Peeled Potatoes have insufficient amounts of Vitamin B2
• Both Boiled Peeled Potatoes no Salt as well as Microwaved Potatoes Skin no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Peeled Potatoes vs Microwaved Potatoes Skin:

• 5 ounces of Boiled Peeled Potatoes have 1.2 times more Water than Microwaved Potatoes Skin.
• While 5 oz of Microwaved Potatoes Skin no Salt contain 5.8 times more Calcium, 5.3 times more Copper, 19.2 times more Iron, 1.9 times more Magnesium, 7 times more Manganese, 2.1 times more Phosphorus, 2 times more Potassium and 1.9 times more Zinc than Boiled Peeled Potatoes no Salt.
• 5 ounces of Boiled Peeled Potatoes lack sufficient amounts of Calcium
• Both Boiled Peeled Potatoes no Salt as well as Microwaved Potatoes Skin no Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Microwaved Potatoes Skin no Salt contain 1.5 times more Energy, 1.5 times more Carbohydrate, 3.1 times more Fiber and 2.6 times more Protein than Boiled Peeled Potatoes no Salt.
• Both Boiled Peeled Potatoes no Salt as well as Microwaved Potatoes Skin no Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.