Comparing Nutrients in 100 calories Boiled Peeled Potatoes VS Microwaved Potatoes Skin

Weight per 100 calories

• Boiled Peeled Potatoes: 116g
• Microwaved Potatoes Skin: 75.8g

Microwaved Potatoes Skin no Salt have 1.5 times more energy per unit of mass than Boiled Peeled Potatoes no Salt, which is average in comparison to other foods. Boiled Peeled Potatoes having average energy density.

Discover which food has more nutrients per 100 calories - Boiled Peeled Potatoes or Microwaved Potatoes Skin?

Macros Ratio

	Protein	Fat	Carbs
Boiled Peeled Potatoes	8%	1%	91%
Microwaved Potatoes Skin	13%	1%	86%

Macro Nutrients

	Boiled Peeled Potatoes	Microwaved Potatoes Skin	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.078% 0.076g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	0.73% 0.012g	0.47% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	17.3% 22.4g	130g per day for Men 19-50 years
Sugars	1.43% 1.03g	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	0.45% 0.33g	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	5.5% 2.1g	11% 4.17g	38g per day for Men 19-50 years
Protein	3.55% 2g	5.94% 3.33g	56g per day for Men 19-50 years

Vitamins

	Boiled Peeled Potatoes	Microwaved Potatoes Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.5% 0.11mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	4.37% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.53% 1.53mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	28.7% 0.37mg	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	2.6% 10.5μg	3.2% 13μg	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	9.56% 8.6mg	13% 11.6mg	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	0.078% 0.012mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Peeled Potatoes	Microwaved Potatoes Skin	Recommended Dietary Allowance
Calcium	0.93% 9.3mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	74.2% 0.67mg	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	4.5% 0.36mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	5.54% 23.3mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	7.08% 0.16mg	32.3% 0.74mg	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	6.64% 46.5mg	8.87% 62mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	0.63% 0.35μg	0.69% 0.38μg	55μg per day for Men 19-50 years
Sodium	0.39% 5.8mg	0.81% 12mg	1500mg per day for Men 19-50 years
Zinc	2.85% 0.31mg	3.5% 0.39mg	11mg per day for Men 19-50 years
Water	2.43% 90g	1.3% 48g	3700g per day for Men 19-50 years

Boiled Peeled Potatoes VS Microwaved Potatoes Skin Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Peeled Potatoes or Microwaved Potatoes Skin?

Lets compare vitamin content per 100 calories of Boiled Peeled Potatoes vs Microwaved Potatoes Skin:

• 100 calories of Boiled Peeled Potatoes have 2.1 times more Vitamin B1 and 1.3 times more Vitamin B5 than Microwaved Potatoes Skin.
• While 100 kcal of Microwaved Potatoes Skin no Salt contain 2.6 times more Vitamin B2 and 1.3 times more Vitamin C than Boiled Peeled Potatoes no Salt.
• Both Boiled Peeled Potatoes and Microwaved Potatoes Skin provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 100 calories.
• 100 calories of Boiled Peeled Potatoes have insufficient amounts of Vitamin B2
• Both Boiled Peeled Potatoes no Salt as well as Microwaved Potatoes Skin no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Peeled Potatoes vs Microwaved Potatoes Skin:

• 100 calories of Boiled Peeled Potatoes have 1.9 times more Water than Microwaved Potatoes Skin.
• While 100 kcal of Microwaved Potatoes Skin no Salt contain 3.7 times more Calcium, 3.4 times more Copper, 12.5 times more Iron, 4.6 times more Manganese, 1.3 times more Phosphorus and 1.3 times more Potassium than Boiled Peeled Potatoes no Salt.
• Both Boiled Peeled Potatoes and Microwaved Potatoes Skin contain similar levels of Magnesium and Zinc per 100 calories.
• 100 calories of Boiled Peeled Potatoes lack sufficient amounts of Calcium
• Both Boiled Peeled Potatoes no Salt as well as Microwaved Potatoes Skin no Salt lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Microwaved Potatoes Skin no Salt contain 2 times more Fiber and 1.7 times more Protein than Boiled Peeled Potatoes no Salt.
• Both Boiled Peeled Potatoes and Microwaved Potatoes Skin offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Boiled Peeled Potatoes no Salt as well as Microwaved Potatoes Skin no Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.