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

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potato Flesh with Salt	8%	1%	91%
Cooked Frozen Potatoes with Salt	12%	2%	86%

Macro Nutrients

	Microwaved Potato Flesh with Salt	Cooked Frozen Potatoes with Salt	Recommended Dietary Allowance
Energy	4.9% 142kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	15% 19.7g	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	5.97% 2.27g	5.22% 2g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potato Flesh with Salt	Cooked Frozen Potatoes 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	15.2% 0.18mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.73% 0.035mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.8% 0.45mg	22% 0.29mg	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	2.83% 11.3μg	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	15% 13.3mg	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 Potato Flesh with Salt	Cooked Frozen Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	12.3% 0.11mg	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	7.26% 0.58mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	11.4% 0.26mg	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	22% 155mg	5.26% 37mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	12% 407mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	23% 344mg	24% 363mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.17% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Potato Flesh with Salt VS Cooked Frozen Potatoes with Salt per 5 oz

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

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

• 5 ounces of Microwaved Potato Flesh with Salt have 1.3 times more Vitamin B1, 1.2 times more Vitamin B3, 2.1 times more Vitamin B5, 1.6 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.6 times more Vitamin C than Cooked Frozen Potatoes with Salt.
• Both Microwaved Potato Flesh with Salt as well as Boiled Frozen Potatoes, drained with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Microwaved Potato Flesh with Salt have 3 times more Copper, 2.3 times more Magnesium, 4.2 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Zinc than Cooked Frozen Potatoes with Salt.
• While 5 oz of Boiled Frozen Potatoes, drained with Salt contain 2 times more Iron than Microwaved Potato Flesh with Salt.
• Both Microwaved Potato Flesh with Salt and Cooked Frozen Potatoes with Salt contain similar levels of Manganese and Sodium per five ounces.
• Both Microwaved Potato Flesh with Salt as well as Boiled Frozen Potatoes, drained with Salt lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Microwaved Potato Flesh with Salt have 1.6 times more Energy and 1.7 times more Carbohydrate than Cooked Frozen Potatoes with Salt.
• Both Microwaved Potato Flesh with Salt and Cooked Frozen Potatoes with Salt offer comparable quantities of Fiber and Protein per five ounces.
• Both Microwaved Potato Flesh with Salt as well as Boiled Frozen Potatoes, drained with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.