Comparing Nutrients in 7 ounces Microwaved Potatoes Skin with Salt VS Cooked Frozen Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes Skin with Salt	13%	1%	86%
Cooked Frozen Potatoes with Salt	12%	2%	86%

Macro Nutrients

	Microwaved Potatoes Skin with Salt	Cooked Frozen Potatoes with Salt	Recommended Dietary Allowance
Energy	9.03% 262kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.2% 58.8g	21.3% 27.6g	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	28.7% 11g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	7% 3.93g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes Skin with Salt	Cooked Frozen Potatoes 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	11.7% 0.14mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	16.4% 2.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75% 0.98mg	31% 0.4mg	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	8.43% 33.7μg	3.97% 16μg	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	33.7% 30.4mg	20.7% 18.7mg	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	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 Skin with Salt	Cooked Frozen Potatoes with Salt	Recommended Dietary Allowance
Calcium	9.13% 91mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	17% 0.15mg	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	147% 11.8mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	84.6% 1.94mg	16% 0.37mg	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	23.2% 163mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	38% 1290mg	16.8% 570mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.4% 126g	4.44% 164g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Potatoes Skin with Salt VS Cooked Frozen Potatoes with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Microwaved Potatoes Skin with Salt vs Cooked Frozen Potatoes with Salt:

• 7 ounces of Microwaved Potatoes Skin with Salt have 3 times more Vitamin B2, 1.7 times more Vitamin B3, 2.1 times more Vitamin B5, 2.4 times more Vitamin B6, 2.1 times more Vitamin B9 and 1.6 times more Vitamin C than Cooked Frozen Potatoes with Salt.
• While 7 oz of Boiled Frozen Potatoes, drained with Salt contain 1.4 times more Vitamin B1 than Microwaved Potatoes Skin with Salt.
• 7 ounces of Cooked Frozen Potatoes with Salt have insufficient amounts of Vitamin B2
• Both Microwaved Potatoes Skin with Salt as well as Boiled Frozen Potatoes, drained with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Microwaved Potatoes Skin with Salt vs Cooked Frozen Potatoes with Salt:

• 7 ounces of Microwaved Potatoes Skin with Salt have 6.6 times more Calcium, 11.3 times more Copper, 7.1 times more Iron, 3.4 times more Magnesium, 5.3 times more Manganese, 3.2 times more Phosphorus, 2.3 times more Potassium and 2 times more Zinc than Cooked Frozen Potatoes with Salt.
• While 7 oz of Boiled Frozen Potatoes, drained with Salt contain 1.3 times more Water than Microwaved Potatoes Skin with Salt.
• Both Microwaved Potatoes Skin with Salt and Cooked Frozen Potatoes with Salt contain similar levels of Sodium per seven ounces.
• 7 ounces of Cooked Frozen Potatoes with Salt lack sufficient amounts of Calcium
• Both Microwaved Potatoes Skin with Salt as well as Boiled Frozen Potatoes, drained with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Microwaved Potatoes Skin with Salt have 2.1 times more Energy, 2.1 times more Carbohydrate, 3.9 times more Fiber and 2.2 times more Protein than Cooked Frozen Potatoes with Salt.
• Both Microwaved Potatoes Skin with Salt as well as Boiled Frozen Potatoes, drained with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.