Comparing Nutrients in 5 ounces Microwaved Potato Flesh VS Dry Mashed Potatoes Flakes

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potato Flesh	8%	1%	91%
Dry Mashed Potatoes Flakes	9%	1%	90%

Macro Nutrients

	Microwaved Potato Flesh	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Energy	4.9% 142kcal	17.3% 502kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.78% 0.13g	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	88.5% 115g	130g per day for Men 19-50 years
Sugars	NA	6.57% 4.76g	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	1.9% 1.4g	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	% 1.26g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	24.6% 9.36g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potato Flesh	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.73% 0.035mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	55.5% 8.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.8% 0.45mg	81.6% 1.06mg	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	16.3% 65.2μg	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	128% 115mg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potato Flesh	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	25.4% 0.23mg	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	21.4% 1.7mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	22.3% 94mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	9.92% 0.23mg	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	31.6% 221mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.25% 9.33g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Potato Flesh VS Dry Mashed Potatoes Flakes per 5 oz

Compare the macro and micronutrient content in 5 oz of Microwaved Potato Flesh versus 5 oz of Dry Mashed Potatoes Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Microwaved Potato Flesh vs Dry Mashed Potatoes Flakes:

• 5 oz of Dehydrated Mashed Potatoes Flakes contain 7.7 times more Vitamin B1, 4.4 times more Vitamin B2, 3.9 times more Vitamin B3, 3.5 times more Vitamin B5, 2.3 times more Vitamin B6, 3.8 times more Vitamin B9 and 5.4 times more Vitamin C than Microwaved Potato, Flesh Only no Salt.
• 5 ounces of Microwaved Potato Flesh have insufficient amounts of Vitamin B2
• Both Microwaved Potato, Flesh Only no Salt as well as Dehydrated Mashed Potatoes Flakes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Microwaved Potato Flesh vs Dry Mashed Potatoes Flakes:

• 5 ounces of Microwaved Potato Flesh have 1.5 times more Copper than Dry Mashed Potatoes Flakes.
• While 5 oz of Dehydrated Mashed Potatoes Flakes contain 5.4 times more Calcium, 3 times more Iron, 2.6 times more Magnesium, 1.4 times more Phosphorus, 2.7 times more Potassium, 33.5 times more Selenium, 11 times more Sodium and 2.1 times more Zinc than Microwaved Potato, Flesh Only no Salt.
• Both Microwaved Potato Flesh and Dry Mashed Potatoes Flakes contain similar levels of Manganese per five ounces.
• 5 ounces of Microwaved Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dehydrated Mashed Potatoes Flakes contain 3.5 times more Energy, 3.5 times more Carbohydrate, 4.1 times more Fiber and 4 times more Protein than Microwaved Potato, Flesh Only no Salt.
• Both Microwaved Potato, Flesh Only no Salt as well as Dehydrated Mashed Potatoes Flakes provide inadequate amounts of Omega 3 and Omega 6 in five ounces.