Comparing Nutrients in 100 grams Boiled Potato Flesh, Cooked In Skin VS Microwaved Potatoes Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Microwaved Potatoes Skin	13%	1%	86%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Microwaved Potatoes Skin	Recommended Dietary Allowance
Energy	3% 87kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	22.8% 29.6g	130g per day for Men 19-50 years
Sugars	1.26% 0.91g	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	0.4% 0.29g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 0.19g	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	14.5% 5.5g	38g per day for Men 19-50 years
Protein	3.34% 1.87g	7.84% 4.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	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	8.83% 0.11mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	5.77% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9% 1.44mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	38% 0.49mg	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	2.5% 10μg	4.25% 17μg	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	14.4% 13mg	17% 15.3mg	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	0.067% 0.01mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.83% 2.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Microwaved Potatoes Skin	Recommended Dietary Allowance
Calcium	0.5% 5mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	98% 0.88mg	0.9mg per day for Men 19-50 years
Fluoride	1.24% 49.4μg	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	3.88% 0.31mg	74.3% 5.94mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	8.8% 37mg	420mg per day for Men 19-50 years
Manganese	6% 0.14mg	42.6% 0.98mg	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	6.3% 44mg	11.7% 82mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	19% 650mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	2.1% 77g	1.7% 63.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Microwaved Potatoes Skin per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Potato Flesh, Cooked In Skin versus 100 g of Microwaved Potatoes Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Potato Flesh, Cooked In Skin vs Microwaved Potatoes Skin:

• 100 grams of Boiled Potato Flesh, Cooked In Skin have 1.5 times more Vitamin B1 than Microwaved Potatoes Skin.
• While 100 g of Microwaved Potatoes Skin no Salt contain 3.8 times more Vitamin B2, 1.5 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.7 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Microwaved Potatoes Skin provide similar amounts of Vitamin B5 and Vitamin C per 100 grams.
• 100 grams of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Microwaved Potatoes Skin no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Potato Flesh, Cooked In Skin vs Microwaved Potatoes Skin:

• 100 grams of Boiled Potato Flesh, Cooked In Skin have 1.2 times more Water than Microwaved Potatoes Skin.
• While 100 g of Microwaved Potatoes Skin no Salt contain 9.2 times more Calcium, 4.7 times more Copper, 19.2 times more Iron, 1.7 times more Magnesium, 7.1 times more Manganese, 1.9 times more Phosphorus, 1.7 times more Potassium and 1.7 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• 100 grams of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Microwaved Potatoes Skin no Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Microwaved Potatoes Skin no Salt contain 1.5 times more Energy, 1.5 times more Carbohydrate, 3.1 times more Fiber and 2.3 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Microwaved Potatoes Skin no Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.