Comparing Nutrients in 7 ounces Boiled Potato Flesh, Cooked In Skin VS Regular Canned Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Regular Canned Potatoes	9%	3%	88%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Regular Canned Potatoes	Recommended Dietary Allowance
Energy	5.95% 173kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.7% 40g	20.8% 27g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	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	0.79% 0.58g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 0.38g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	12% 4.56g	38g per day for Men 19-50 years
Protein	6.63% 3.7g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Regular Canned Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.6% 0.59mg	28.7% 0.37mg	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	4.96% 20μg	2.98% 12μg	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	28.7% 25.8mg	11.2% 10mg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Regular Canned Potatoes	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	41.5% 0.37mg	12.6% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	2.45% 98μg	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	7.7% 0.62mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	8.37% 0.19mg	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	12.5% 87.3mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	22% 752mg	13.4% 454mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	29% 435mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.13% 153g	4.52% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Regular Canned Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Potato Flesh, Cooked In Skin versus 7 oz of Regular Canned Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Potato Flesh, Cooked In Skin vs Regular Canned Potatoes:

• 7 ounces of Boiled Potato Flesh, Cooked In Skin have 1.6 times more Vitamin B1, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 1.7 times more Vitamin B9 and 2.5 times more Vitamin C than Regular Canned Potatoes.
• 7 ounces of Regular Canned Potatoes have insufficient amounts of Vitamin B9
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Canned Potatoes Solids with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Potato Flesh, Cooked In Skin vs Regular Canned Potatoes:

• 7 ounces of Boiled Potato Flesh, Cooked In Skin have 3.3 times more Copper, 1.6 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus and 1.7 times more Potassium than Regular Canned Potatoes.
• While 7 oz of Canned Potatoes Solids with Salt contain 4.1 times more Iron and 54.8 times more Sodium than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Regular Canned Potatoes contain similar levels of Zinc and Water per seven ounces.
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Canned Potatoes Solids with Salt lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Potato Flesh, Cooked In Skin have 1.5 times more Energy, 1.5 times more Carbohydrate and 1.3 times more Protein than Regular Canned Potatoes.
• While 7 oz of Canned Potatoes Solids with Salt contain 1.3 times more Fiber than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Canned Potatoes Solids with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.