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

Weight per 100 calories

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

Microwaved Potatoes Skin have 1.5 times more energy per 100g than Boiled Peeled Potatoes. It has average energy density when compared to other foods. Boiled Peeled Potatoes no Salt having average energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Microwaved Potatoes Skin VS Boiled Peeled Potatoes Nutrients Per 100 Kcal

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

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

• 100 calories of Microwaved Potatoes Skin have 2.6 times more Vitamin B2, 1.2 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled Peeled Potatoes.
• While 100 kcal of Boiled Peeled Potatoes no Salt contain 2.1 times more Vitamin B1 and 1.3 times more Vitamin B5 than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin and Boiled Peeled Potatoes provide similar amounts of Vitamin B3 and Vitamin B6 per 100 calories.
• 100 calories of Boiled Peeled Potatoes have insufficient amounts of Vitamin B2
• Both Microwaved Potatoes Skin no Salt as well as Boiled Peeled Potatoes no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Microwaved Potatoes Skin have 3.7 times more Calcium, 3.4 times more Copper, 12.5 times more Iron, 1.2 times more Magnesium, 4.6 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.2 times more Zinc than Boiled Peeled Potatoes.
• While 100 kcal of Boiled Peeled Potatoes no Salt contain 1.9 times more Water than Microwaved Potatoes Skin no Salt.
• 100 calories of Boiled Peeled Potatoes lack sufficient amounts of Calcium
• Both Microwaved Potatoes Skin no Salt as well as Boiled Peeled Potatoes no Salt lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

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