Comparing Nutrients in 7 ounces Canned Potatoes with Liquids VS Boiled Peeled Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Potatoes with Liquids	11%	2%	87%
Boiled Peeled Potatoes	8%	1%	91%

Macro Nutrients

	Canned Potatoes with Liquids	Boiled Peeled Potatoes	Recommended Dietary Allowance
Energy	3% 87.3kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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	15% 19.6g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	NA	2.44% 1.77g	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	0.77% 0.56g	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	% 0.65g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	6.06% 3.4g	56g per day for Men 19-50 years

Vitamins

	Canned Potatoes with Liquids	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	5.62% 0.067mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.76mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	41% 0.53mg	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	2.5% 9.92μg	4.47% 18μg	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	16.8% 15mg	16.3% 14.7mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Potatoes with Liquids	Boiled Peeled Potatoes	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	37% 0.33mg	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	18% 1.43mg	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	6.13% 0.14mg	12% 0.28mg	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	6.24% 43.7mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	28.7% 431mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.15% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Potatoes with Liquids VS Boiled Peeled Potatoes per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Potatoes with Liquids vs Boiled Peeled Potatoes:

• 7 oz of Boiled Peeled Potatoes no Salt contain 2.9 times more Vitamin B1, 1.5 times more Vitamin B3, 2.9 times more Vitamin B5, 2 times more Vitamin B6 and 1.8 times more Vitamin B9 than Canned Potatoes Solids and Liquids.
• Both Canned Potatoes with Liquids and Boiled Peeled Potatoes provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Canned Potatoes with Liquids have insufficient amounts of Vitamin B9
• Both Canned Potatoes Solids and Liquids as well as Boiled Peeled Potatoes no Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Potatoes with Liquids vs Boiled Peeled Potatoes:

• 7 ounces of Canned Potatoes with Liquids have 4.9 times more Calcium, 2.3 times more Iron, 43.4 times more Sodium and 1.4 times more Zinc than Boiled Peeled Potatoes.
• While 7 oz of Boiled Peeled Potatoes no Salt contain 2.4 times more Copper, 1.4 times more Magnesium, 2 times more Manganese, 1.8 times more Phosphorus and 1.6 times more Potassium than Canned Potatoes Solids and Liquids.
• Both Canned Potatoes with Liquids and Boiled Peeled Potatoes contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Peeled Potatoes lack sufficient amounts of Calcium
• Both Canned Potatoes Solids and Liquids as well as Boiled Peeled Potatoes no Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Peeled Potatoes no Salt contain 2 times more Energy, 2 times more Carbohydrate, 1.3 times more Fiber and 1.4 times more Protein than Canned Potatoes Solids and Liquids.
• 7 ounces of Canned Potatoes with Liquids provide inadequate amounts of Energy
• Both Canned Potatoes Solids and Liquids as well as Boiled Peeled Potatoes no Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.