Comparing Nutrients in 100 grams Regular Canned Potatoes VS Microwaved Potatoes Skin

Macros Ratio

	Protein	Fat	Carbs
Regular Canned Potatoes	9%	3%	88%
Microwaved Potatoes Skin	13%	1%	86%

Macro Nutrients

	Regular Canned Potatoes	Microwaved Potatoes Skin	Recommended Dietary Allowance
Energy	2.07% 60kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.066g	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	10.5% 13.6g	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	6.05% 2.3g	14.5% 5.5g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	7.84% 4.4g	56g per day for Men 19-50 years

Vitamins

	Regular Canned 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	5.67% 0.068mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1% 0.013mg	5.77% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.92mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	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	1.5% 6μg	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	5.67% 5.1mg	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

	Regular Canned Potatoes	Microwaved Potatoes Skin	Recommended Dietary Allowance
Calcium	0.5% 5mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	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	15.8% 1.26mg	74.3% 5.94mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	8.8% 37mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.097mg	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	4% 28mg	11.7% 82mg	700mg per day for Men 19-50 years
Potassium	6.74% 229mg	19% 650mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	14.6% 219mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	2.28% 84.3g	1.7% 63.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Regular Canned Potatoes VS Microwaved Potatoes Skin per 100 g

Compare the macro and micronutrient content in 100 g of Regular Canned Potatoes 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 Regular Canned Potatoes vs Microwaved Potatoes Skin:

• 100 g of Microwaved Potatoes Skin no Salt contain 5.8 times more Vitamin B2, 2.4 times more Vitamin B3, 1.7 times more Vitamin B5, 2.6 times more Vitamin B6, 2.8 times more Vitamin B9 and 3 times more Vitamin C than Canned Potatoes Solids with Salt.
• Both Regular Canned Potatoes and Microwaved Potatoes Skin provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Regular Canned Potatoes have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Canned Potatoes Solids with 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 Regular Canned Potatoes vs Microwaved Potatoes Skin:

• 100 grams of Regular Canned Potatoes have 13.7 times more Sodium and 1.3 times more Water than Microwaved Potatoes Skin.
• While 100 g of Microwaved Potatoes Skin no Salt contain 9.2 times more Calcium, 15.5 times more Copper, 4.7 times more Iron, 2.6 times more Magnesium, 10.1 times more Manganese, 2.9 times more Phosphorus, 2.8 times more Potassium and 1.8 times more Zinc than Canned Potatoes Solids with Salt.
• 100 grams of Regular Canned Potatoes lack sufficient amounts of Calcium
• Both Canned Potatoes Solids with 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 2.2 times more Energy, 2.2 times more Carbohydrate, 2.4 times more Fiber and 3.1 times more Protein than Canned Potatoes Solids with Salt.
• Both Canned Potatoes Solids with Salt as well as Microwaved Potatoes Skin no Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.