Comparing Nutrients in 5 ounces Microwaved Potatoes with Salt VS Peeled Potatoes Boiled with Salt

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes with Salt	9%	1%	90%
Peeled Potatoes Boiled with Salt	8%	1%	91%

Macro Nutrients

	Microwaved Potatoes with Salt	Peeled Potatoes Boiled with Salt	Recommended Dietary Allowance
Energy	5.13% 149kcal	4.2% 122kcal	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	26.4% 34.4g	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	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	8.58% 3.26g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	6.18% 3.46g	4.33% 2.42g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes with Salt	Peeled Potatoes Boiled with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.43mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.5% 0.49mg	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	4.25% 17μg	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	23.8% 21.4mg	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

	Microwaved Potatoes with Salt	Peeled Potatoes Boiled with Salt	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	52.6% 0.47mg	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	22% 1.76mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	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	21.3% 149mg	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	18.6% 634mg	13.7% 465mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	23% 346mg	22.8% 342mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	2.76% 102g	2.97% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Potatoes with Salt VS Peeled Potatoes Boiled with Salt per 5 oz

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

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

• 5 ounces of Microwaved Potatoes with Salt have 1.2 times more Vitamin B1, 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 2 times more Vitamin C than Peeled Potatoes Boiled with Salt.
• Both Microwaved Potatoes with Salt and Peeled Potatoes Boiled with Salt provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Peeled Potatoes Boiled with Salt have insufficient amounts of Vitamin B2
• Both Whole Microwaved Potatoes with Salt as well as Boiled Peeled Potatoes Flesh with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Microwaved Potatoes with Salt have 2 times more Copper, 4 times more Iron, 1.4 times more Magnesium, 2.1 times more Manganese, 2.6 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Zinc than Peeled Potatoes Boiled with Salt.
• Both Microwaved Potatoes with Salt and Peeled Potatoes Boiled with Salt contain similar levels of Sodium per five ounces.
• Both Whole Microwaved Potatoes with Salt as well as Boiled Peeled Potatoes Flesh with Salt lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Microwaved Potatoes with Salt have 1.2 times more Energy, 1.2 times more Carbohydrate and 1.4 times more Protein than Peeled Potatoes Boiled with Salt.
• Both Microwaved Potatoes with Salt and Peeled Potatoes Boiled with Salt offer comparable quantities of Fiber per five ounces.
• Both Whole Microwaved Potatoes with Salt as well as Boiled Peeled Potatoes Flesh with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.