Comparing Nutrients in 5 ounces Canned Potatoes with Liquids VS 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	2.15% 62.4kcal	6.45% 187kcal	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	32.3% 42g	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	20.5% 7.8g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	11% 6.22g	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	4% 0.048mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	8.18% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.88% 1.26mg	19.7% 3.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	1.77% 7.1μg	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	12% 10.8mg	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	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	5.53% 55.3mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	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	12.8% 1.02mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	4.38% 0.1mg	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	4.45% 31mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	8.55% 291mg	27% 921mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	20.5% 308mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	3.36% 124g	2.43% 90g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Canned Potatoes with Liquids 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 Canned Potatoes with Liquids vs Microwaved Potatoes Skin:

• 5 oz of Microwaved Potatoes Skin no Salt contain 2.1 times more Vitamin B1, 3.8 times more Vitamin B2, 2.5 times more Vitamin B3, 3.4 times more Vitamin B5, 3.6 times more Vitamin B6, 3.4 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 B2 and Vitamin B9
• 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 five ounces.

Comparing minerals per 5 ounces for Canned Potatoes with Liquids vs Microwaved Potatoes Skin:

• 5 ounces of Canned Potatoes with Liquids have 13.6 times more Sodium and 1.4 times more Water than Microwaved Potatoes Skin.
• While 5 oz of Microwaved Potatoes Skin no Salt contain 12.6 times more Copper, 8.3 times more Iron, 2.6 times more Magnesium, 13.8 times more Manganese, 3.7 times more Phosphorus, 3.2 times more Potassium and 1.3 times more Zinc than Canned Potatoes Solids and Liquids.
• Both Canned Potatoes with Liquids and Microwaved Potatoes Skin contain similar levels of Calcium per five ounces.
• Both Canned Potatoes Solids and Liquids 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 3 times more Energy, 3 times more Carbohydrate, 3.9 times more Fiber and 3.7 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 Microwaved Potatoes Skin no Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.