Comparing Nutrients in 7 ounces Microwaved Potatoes VS Shallots

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes	9%	1%	90%
Shallots	13%	1%	86%

Macro Nutrients

	Microwaved Potatoes	Shallots	Recommended Dietary Allowance
Energy	7.2% 208kcal	4.93% 143kcal	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	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	25.6% 33.3g	130g per day for Men 19-50 years
Sugars	NA	21.5% 15.6g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	8.65% 4.84g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes	Shallots	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	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	52.7% 0.68mg	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	17% 67.5μg	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	17.6% 16mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potatoes	Shallots	Recommended Dietary Allowance
Calcium	2.2% 22mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	19.4% 0.17mg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	25% 0.58mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	26% 887mg	19.5% 663mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	3.86% 143g	4.3% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Microwaved Potatoes vs Shallots:

• Whole Microwaved Potatoes have 2 times more Vitamin B1, 1.6 times more Vitamin B2, 8.6 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.9 times more Vitamin C than Raw Shallots.
• While Raw Shallots contain 2.8 times more Vitamin B9 than Whole Microwaved Potatoes.
• Both Whole Microwaved Potatoes and Raw Shallots have similar amounts of Vitamin B6 per 7 oz.
• Both Whole Microwaved Potatoes as well as Raw Shallots have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Microwaved Potatoes vs Shallots:

• Whole Microwaved Potatoes have 3.8 times more Copper, 1.3 times more Magnesium, 1.8 times more Phosphorus and 1.3 times more Potassium than Raw Shallots.
• While Raw Shallots contain 3.4 times more Calcium and 3 times more Selenium than Whole Microwaved Potatoes.
• Both Whole Microwaved Potatoes and Raw Shallots have similar amounts of Iron, Manganese, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Whole Microwaved Potatoes have 1.5 times more Energy and 1.4 times more Carbohydrate than Raw Shallots.
• While Raw Shallots contain 1.4 times more Fiber than Whole Microwaved Potatoes.
• Both Whole Microwaved Potatoes and Raw Shallots have similar amounts of Protein per 7 oz.
• Both Whole Microwaved Potatoes as well as Raw Shallots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.