Comparing Nutrients in 5 ounces Canned Potatoes with Liquids VS Boiled Peeled Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Potatoes with Liquids	11%	2%	87%
Boiled Peeled Potatoes	8%	1%	91%

Macro Nutrients

	Canned Potatoes with Liquids	Boiled Peeled Potatoes	Recommended Dietary Allowance
Energy	2.15% 62.4kcal	4.2% 122kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	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	10.8% 14g	22% 28.4g	130g per day for Men 19-50 years
Sugars	NA	1.74% 1.26g	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	0.55% 0.4g	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	% 0.47g	g per day for Men 19-50 years
Sucrose	NA	% 0.26g	g per day for Men 19-50 years
Fiber	5.22% 2g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	4.33% 2.42g	56g per day for Men 19-50 years

Vitamins

	Canned Potatoes with Liquids	Boiled Peeled Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.88% 1.26mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	29.3% 0.38mg	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	1.77% 7.1μg	3.2% 12.8μg	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	12% 10.8mg	11.7% 10.5mg	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	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Potatoes with Liquids	Boiled Peeled Potatoes	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	26.3% 0.24mg	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	12.8% 1.02mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	4.38% 0.1mg	8.63% 0.2mg	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	4.45% 31mg	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	8.55% 291mg	13.7% 465mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	20.5% 308mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.36% 124g	2.97% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Potatoes with Liquids VS Boiled Peeled Potatoes per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Potatoes with Liquids vs Boiled Peeled Potatoes:

• 5 oz of Boiled Peeled Potatoes no Salt contain 2.9 times more Vitamin B1, 1.5 times more Vitamin B3, 2.9 times more Vitamin B5, 2 times more Vitamin B6 and 1.8 times more Vitamin B9 than Canned Potatoes Solids and Liquids.
• Both Canned Potatoes with Liquids and Boiled Peeled Potatoes provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Canned Potatoes with Liquids have insufficient amounts of Vitamin B9
• Both Canned Potatoes Solids and Liquids as well as Boiled Peeled Potatoes no Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Potatoes with Liquids vs Boiled Peeled Potatoes:

• 5 ounces of Canned Potatoes with Liquids have 4.9 times more Calcium, 2.3 times more Iron, 43.4 times more Sodium and 1.4 times more Zinc than Boiled Peeled Potatoes.
• While 5 oz of Boiled Peeled Potatoes no Salt contain 2.4 times more Copper, 1.4 times more Magnesium, 2 times more Manganese, 1.8 times more Phosphorus and 1.6 times more Potassium than Canned Potatoes Solids and Liquids.
• Both Canned Potatoes with Liquids and Boiled Peeled Potatoes contain similar levels of Water per five ounces.
• 5 ounces of Boiled Peeled Potatoes lack sufficient amounts of Calcium
• Both Canned Potatoes Solids and Liquids as well as Boiled Peeled Potatoes no Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Peeled Potatoes no Salt contain 2 times more Energy, 2 times more Carbohydrate, 1.3 times more Fiber and 1.4 times more Protein than Canned Potatoes Solids and Liquids.
• 5 ounces of Canned Potatoes with Liquids provide inadequate amounts of Energy
• Both Canned Potatoes Solids and Liquids as well as Boiled Peeled Potatoes no Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.