Comparing Nutrients in 100 grams Boiled Potato Skin with Salt VS Microwaved Potatoes Skin with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Skin with Salt	14%	1%	85%
Microwaved Potatoes Skin with Salt	13%	1%	86%

Macro Nutrients

	Boiled Potato Skin with Salt	Microwaved Potatoes Skin with Salt	Recommended Dietary Allowance
Energy	2.7% 78kcal	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	13.2% 17g	22.8% 29.6g	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	8.7% 3.3g	14.5% 5.5g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	7.84% 4.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Skin with Salt	Microwaved Potatoes Skin 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	2.67% 0.032mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.77% 0.036mg	5.77% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.64% 1.22mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	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	5.78% 5.2mg	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	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

	Boiled Potato Skin with Salt	Microwaved Potatoes Skin with Salt	Recommended Dietary Allowance
Calcium	4.5% 45mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	98% 0.88mg	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	76% 6.07mg	74.3% 5.94mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	8.8% 37mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	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	7.7% 54mg	11.7% 82mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	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	16.7% 250mg	17% 252mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	2.1% 77.8g	1.7% 63.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Skin with Salt VS Microwaved Potatoes Skin with Salt per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Potato Skin with Salt vs Microwaved Potatoes Skin with Salt:

• 100 g of Microwaved Potatoes Skin with Salt contain 2.2 times more Vitamin B1, 2.1 times more Vitamin B2, 1.8 times more Vitamin B3, 1.6 times more Vitamin B5, 2.1 times more Vitamin B6, 1.7 times more Vitamin B9 and 2.9 times more Vitamin C than Boiled Potato Skin with Salt.
• Both Boiled Potato Skin with Salt as well as Microwaved Potatoes Skin with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Potato Skin with Salt vs Microwaved Potatoes Skin with Salt:

• 100 grams of Boiled Potato Skin with Salt have 1.4 times more Manganese and 1.2 times more Water than Microwaved Potatoes Skin with Salt.
• While 100 g of Microwaved Potatoes Skin with Salt contain 1.5 times more Phosphorus and 1.6 times more Potassium than Boiled Potato Skin with Salt.
• Both Boiled Potato Skin with Salt and Microwaved Potatoes Skin with Salt contain similar levels of Calcium, Copper, Iron, Magnesium, Sodium and Zinc per 100 grams.
• Both Boiled Potato Skin with Salt as well as Microwaved Potatoes Skin with Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Microwaved Potatoes Skin with Salt contain 1.7 times more Energy, 1.7 times more Carbohydrate, 1.7 times more Fiber and 1.5 times more Protein than Boiled Potato Skin with Salt.
• Both Boiled Potato Skin with Salt as well as Microwaved Potatoes Skin with Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.