Comparing Nutrients in 7 ounces Peeled Potatoes Boiled with Salt VS Microwaved Potato Flesh with Salt

Macros Ratio

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

Macro Nutrients

	Peeled Potatoes Boiled with Salt	Microwaved Potato Flesh with Salt	Recommended Dietary Allowance
Energy	5.9% 171kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	35.5% 46g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	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	10.4% 3.97g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	6.06% 3.4g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Peeled Potatoes Boiled 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	16.2% 0.19mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	20% 3.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	48.7% 0.63mg	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	4.47% 18μg	5.95% 24μg	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	16.3% 14.7mg	33.3% 30mg	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

	Peeled Potatoes Boiled with Salt	Microwaved Potato Flesh with Salt	Recommended Dietary Allowance
Calcium	1.6% 16mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	52.3% 0.47mg	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	7.7% 0.62mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	14.7% 0.34mg	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	11.3% 79.4mg	31% 216mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	32% 482mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.15% 154g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Peeled Potatoes Boiled with Salt VS Microwaved Potato Flesh with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Peeled Potatoes Boiled with Salt versus 7 oz of Microwaved Potato Flesh with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Peeled Potatoes Boiled with Salt vs Microwaved Potato Flesh with Salt:

• 7 oz of Microwaved Potato Flesh with Salt contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B9 and 2 times more Vitamin C than Boiled Peeled Potatoes Flesh with Salt.
• Both Peeled Potatoes Boiled with Salt and Microwaved Potato Flesh with Salt provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per seven ounces.
• Both Boiled Peeled Potatoes Flesh with Salt as well as Microwaved Potato Flesh with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Peeled Potatoes Boiled with Salt vs Microwaved Potato Flesh with Salt:

• 7 oz of Microwaved Potato Flesh with Salt contain 1.4 times more Copper, 1.3 times more Iron, 2.7 times more Phosphorus and 1.3 times more Potassium than Boiled Peeled Potatoes Flesh with Salt.
• Both Peeled Potatoes Boiled with Salt and Microwaved Potato Flesh with Salt contain similar levels of Magnesium, Manganese, Sodium and Zinc per seven ounces.
• Both Boiled Peeled Potatoes Flesh with Salt as well as Microwaved Potato Flesh with Salt lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Peeled Potatoes Boiled with Salt have 1.3 times more Fiber than Microwaved Potato Flesh with Salt.
• Both Peeled Potatoes Boiled with Salt and Microwaved Potato Flesh with Salt offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• Both Boiled Peeled Potatoes Flesh with Salt as well as Microwaved Potato Flesh with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.