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

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes Skin with Salt	13%	1%	86%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Microwaved Potatoes Skin with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	9.03% 262kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	NA	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	40% 52g	130g per day for Men 19-50 years
Sugars	NA	1.9% 1.37g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes Skin with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75% 0.98mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	33.7% 30.4mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	9.13% 91mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	NA	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	NA	420mg per day for Men 19-50 years
Manganese	84.6% 1.94mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	38% 1290mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	NA	11mg per day for Men 19-50 years
Water	3.4% 126g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Potatoes Skin with Salt VS Frozen Roasted 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 Frozen Roasted 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 Frozen Roasted Potatoes with Salt:

• 7 ounces of Microwaved Potatoes Skin with Salt have 9 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

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

• 7 ounces of Microwaved Potatoes Skin with Salt have 3.1 times more Calcium, 11.9 times more Iron and 1.4 times more Potassium than Frozen Roasted Potatoes with Salt.
• Both Microwaved Potatoes Skin with Salt and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per seven ounces.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Microwaved Potatoes Skin with Salt have 2.1 times more Fiber and 2 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Microwaved Potatoes Skin with Salt and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per seven ounces.