Comparing Nutrients in 5 ounces Microwaved Potatoes with Salt VS Microwaved Potato Flesh with Salt

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes with Salt	9%	1%	90%
Microwaved Potato Flesh with Salt	8%	1%	91%

Macro Nutrients

	Microwaved Potatoes with Salt	Microwaved Potato Flesh with Salt	Recommended Dietary Allowance
Energy	5.13% 149kcal	4.9% 142kcal	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	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	8.58% 3.26g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	6.18% 3.46g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes with Salt	Microwaved Potato Flesh 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	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.43mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.5% 0.49mg	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	4.25% 17μg	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	23.8% 21.4mg	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

	Microwaved Potatoes with Salt	Microwaved Potato Flesh with Salt	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	52.6% 0.47mg	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	22% 1.76mg	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	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	21.3% 149mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	18.6% 634mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	23% 346mg	23% 344mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	2.76% 102g	2.8% 104g	3700g per day for Men 19-50 years

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

• Whole Microwaved Potatoes with Salt have 1.3 times more Vitamin B2 than Microwaved Potato Flesh with Salt.
• While Microwaved Potato Flesh with Salt contains 1.3 times more Vitamin B5 than Whole Microwaved Potatoes with Salt.
• Both Whole Microwaved Potatoes with Salt and Microwaved Potato Flesh with Salt have similar amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C per 5 oz.
• Both Whole Microwaved Potatoes with Salt as well as Microwaved Potato Flesh with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Microwaved Potatoes with Salt vs Microwaved Potato Flesh with Salt:

• Whole Microwaved Potatoes with Salt have 2.2 times more Calcium, 1.4 times more Copper, 3 times more Iron and 1.7 times more Manganese than Microwaved Potato Flesh with Salt.
• Both Whole Microwaved Potatoes with Salt and Microwaved Potato Flesh with Salt have similar amounts of Magnesium, Phosphorus, Potassium, Sodium, Zinc and Water per 5 oz.
• Both Whole Microwaved Potatoes with Salt as well as Microwaved Potato Flesh with Salt have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Whole Microwaved Potatoes with Salt have 1.4 times more Fiber than Microwaved Potato Flesh with Salt.
• Both Whole Microwaved Potatoes with Salt and Microwaved Potato Flesh with Salt have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Whole Microwaved Potatoes with Salt as well as Microwaved Potato Flesh with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.