Comparing Nutrients in 5 ounces Canned Potatoes with Liquids VS Microwaved Potato Flesh

Macros Ratio

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

Macro Nutrients

	Canned Potatoes with Liquids	Microwaved Potato Flesh	Recommended Dietary Allowance
Energy	2.15% 62.4kcal	4.9% 142kcal	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	25.4% 33g	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	5.22% 2g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Canned Potatoes with Liquids	Microwaved Potato Flesh	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	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.88% 1.26mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	34.8% 0.45mg	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	4.25% 17μg	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	23.8% 21.4mg	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

	Canned Potatoes with Liquids	Microwaved Potato Flesh	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	37.3% 0.34mg	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	12.8% 1.02mg	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	4.38% 0.1mg	10.5% 0.24mg	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	22% 155mg	700mg per day for Men 19-50 years
Potassium	8.55% 291mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	20.5% 308mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	3.36% 124g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Potatoes with Liquids VS Microwaved Potato Flesh per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Potatoes with Liquids vs Microwaved Potato Flesh:

• 5 oz of Microwaved Potato, Flesh Only no Salt contain 3.8 times more Vitamin B1, 1.8 times more Vitamin B3, 3.4 times more Vitamin B5, 2.3 times more Vitamin B6, 2.4 times more Vitamin B9 and 2 times more Vitamin C than Canned Potatoes Solids and Liquids.
• 5 ounces of Canned Potatoes with Liquids have insufficient amounts of Vitamin B9
• Both Canned Potatoes Solids and Liquids as well as Microwaved Potato, Flesh Only 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 Microwaved Potato Flesh:

• 5 ounces of Canned Potatoes with Liquids have 7.8 times more Calcium, 1.8 times more Iron and 31 times more Sodium than Microwaved Potato Flesh.
• While 5 oz of Microwaved Potato, Flesh Only no Salt contain 3.4 times more Copper, 1.8 times more Magnesium, 2.4 times more Manganese, 5 times more Phosphorus and 2 times more Potassium than Canned Potatoes Solids and Liquids.
• Both Canned Potatoes with Liquids and Microwaved Potato Flesh contain similar levels of Zinc per five ounces.
• 5 ounces of Microwaved Potato Flesh lack sufficient amounts of Calcium
• Both Canned Potatoes Solids and Liquids as well as Microwaved Potato, Flesh Only no Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Microwaved Potato, Flesh Only no Salt contain 2.3 times more Energy, 2.4 times more Carbohydrate and 1.8 times more Protein than Canned Potatoes Solids and Liquids.
• Both Canned Potatoes with Liquids and Microwaved Potato Flesh offer comparable quantities of Fiber per five ounces.
• 5 ounces of Canned Potatoes with Liquids provide inadequate amounts of Energy
• Both Canned Potatoes Solids and Liquids as well as Microwaved Potato, Flesh Only no Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.