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

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes with Salt	9%	1%	90%
Boiled Potato Skin with Salt	14%	1%	85%

Macro Nutrients

	Microwaved Potatoes with Salt	Boiled Potato Skin with Salt	Recommended Dietary Allowance
Energy	7.2% 208kcal	5.34% 155kcal	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	37% 48g	26.3% 34g	130g per day for Men 19-50 years
Sugars	NA	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	12% 4.56g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	8.65% 4.84g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes with Salt	Boiled Potato Skin 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	20% 0.24mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	15% 2.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	36.5% 0.47mg	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	5.95% 24μg	4.96% 20μg	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	33.3% 30mg	11.5% 10.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potatoes with Salt	Boiled Potato Skin with Salt	Recommended Dietary Allowance
Calcium	2.2% 22mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	194% 1.74mg	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	30.8% 2.46mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	115% 2.66mg	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	29.8% 208mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	26% 887mg	23.8% 808mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	32.3% 484mg	33% 496mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	3.86% 143g	4.17% 154g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Microwaved Potatoes with Salt have 3.8 times more Vitamin B1, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.9 times more Vitamin C than Boiled Potato Skin with Salt.
• Both Microwaved Potatoes with Salt and Boiled Potato Skin with Salt provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• Both Whole Microwaved Potatoes with Salt as well as Boiled Potato Skin with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Microwaved Potatoes with Salt have 1.9 times more Phosphorus than Boiled Potato Skin with Salt.
• While 7 oz of Boiled Potato Skin with Salt contain 4.1 times more Calcium, 2.6 times more Copper, 4.9 times more Iron and 4.6 times more Manganese than Whole Microwaved Potatoes with Salt.
• Both Microwaved Potatoes with Salt and Boiled Potato Skin with Salt contain similar levels of Magnesium, Potassium, Sodium and Zinc per seven ounces.
• 7 ounces of Microwaved Potatoes with Salt lack sufficient amounts of Calcium
• Both Whole Microwaved Potatoes with Salt as well as Boiled Potato Skin with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Microwaved Potatoes with Salt have 1.3 times more Energy and 1.4 times more Carbohydrate than Boiled Potato Skin with Salt.
• While 7 oz of Boiled Potato Skin with Salt contain 1.4 times more Fiber than Whole Microwaved Potatoes with Salt.
• Both Microwaved Potatoes with Salt and Boiled Potato Skin with Salt offer comparable quantities of Protein per seven ounces.
• Both Whole Microwaved Potatoes with Salt as well as Boiled Potato Skin with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.