Comparing Nutrients in 5 ounces Microwaved Potato Flesh VS Boiled Peeled Potatoes

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potato Flesh	8%	1%	91%
Boiled Peeled Potatoes	8%	1%	91%

Macro Nutrients

	Microwaved Potato Flesh	Boiled Peeled Potatoes	Recommended Dietary Allowance
Energy	4.9% 142kcal	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	25.4% 33g	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	0.55% 0.4g	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	% 0.47g	g per day for Men 19-50 years
Sucrose	NA	% 0.26g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	4.33% 2.42g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potato Flesh	Boiled Peeled Potatoes	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	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.73% 0.035mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.8% 0.45mg	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 Potato Flesh	Boiled Peeled Potatoes	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	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	7.26% 0.58mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	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	22% 155mg	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	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	0.66% 9.92mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	2.8% 104g	2.97% 110g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Microwaved Potato Flesh vs Boiled Peeled Potatoes:

• Microwaved Potato, Flesh Only no Salt has 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.2 times more Vitamin B3, 1.3 times more Vitamin B9 and 2 times more Vitamin C than Boiled Peeled Potatoes no Salt.
• Both Microwaved Potato, Flesh Only no Salt and Boiled Peeled Potatoes no Salt have similar amounts of Vitamin B5 and Vitamin B6 per 5 oz.
• Both Microwaved Potato, Flesh Only no Salt as well as Boiled Peeled Potatoes no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Microwaved Potato Flesh vs Boiled Peeled Potatoes:

• Microwaved Potato, Flesh Only no Salt has 1.4 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium, 1.2 times more Manganese, 2.7 times more Phosphorus, 1.3 times more Potassium and 1.2 times more Zinc than Boiled Peeled Potatoes no Salt.
• Both Microwaved Potato, Flesh Only no Salt and Boiled Peeled Potatoes no Salt have similar amounts of Water per 5 oz.
• Both Microwaved Potato, Flesh Only no Salt as well as Boiled Peeled Potatoes no Salt have insufficient amounts of Calcium and Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Microwaved Potato, Flesh Only no Salt has 1.2 times more Protein than Boiled Peeled Potatoes no Salt.
• Both Microwaved Potato, Flesh Only no Salt and Boiled Peeled Potatoes no Salt have similar amounts of Energy, Carbohydrate and Fiber per 5 oz.
• Both Microwaved Potato, Flesh Only no Salt as well as Boiled Peeled Potatoes no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.