Comparing Nutrients in 100 grams Cooked Frozen Potatoes with Salt VS Microwaved Potato Flesh with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Potatoes with Salt	12%	2%	86%
Microwaved Potato Flesh with Salt	8%	1%	91%

Macro Nutrients

	Cooked Frozen Potatoes with Salt	Microwaved Potato Flesh with Salt	Recommended Dietary Allowance
Energy	2.17% 63kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	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	10.7% 14g	18% 23.3g	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	3.7% 1.4g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	3.54% 1.98g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Potatoes with Salt	Microwaved Potato Flesh 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	8.5% 0.1mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.92% 0.025mg	1.92% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.5% 0.2mg	24.5% 0.32mg	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% 8μg	3% 12μg	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	10.4% 9.4mg	16.8% 15mg	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

	Cooked Frozen Potatoes with Salt	Microwaved Potato Flesh with Salt	Recommended Dietary Allowance
Calcium	0.7% 7mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	8.67% 0.078mg	26.3% 0.24mg	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	10.5% 0.84mg	5.13% 0.41mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	8.04% 0.19mg	7.4% 0.17mg	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	3.7% 26mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	8.44% 287mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	17% 256mg	16% 243mg	1500mg per day for Men 19-50 years
Zinc	2.27% 0.25mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	2.24% 82.8g	2% 73.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Potatoes with Salt VS Microwaved Potato Flesh with Salt per 100 g

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

Lets compare vitamin content per 100 grams of Cooked Frozen Potatoes with Salt vs Microwaved Potato Flesh with Salt:

• 100 g of Microwaved Potato Flesh with Salt contain 1.3 times more Vitamin B1, 2.1 times more Vitamin B5, 1.6 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled Frozen Potatoes, drained with Salt.
• Both Cooked Frozen Potatoes with Salt and Microwaved Potato Flesh with Salt provide similar amounts of Vitamin B3 per 100 grams.
• Both Boiled Frozen Potatoes, drained with Salt as well as Microwaved Potato Flesh with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Frozen Potatoes with Salt vs Microwaved Potato Flesh with Salt:

• 100 grams of Cooked Frozen Potatoes with Salt have 2 times more Iron than Microwaved Potato Flesh with Salt.
• While 100 g of Microwaved Potato Flesh with Salt contain 3 times more Copper, 2.3 times more Magnesium, 4.2 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Zinc than Boiled Frozen Potatoes, drained with Salt.
• Both Cooked Frozen Potatoes with Salt and Microwaved Potato Flesh with Salt contain similar levels of Manganese and Sodium per 100 grams.
• Both Boiled Frozen Potatoes, drained with Salt as well as Microwaved Potato Flesh with Salt lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Microwaved Potato Flesh with Salt contain 1.6 times more Energy and 1.7 times more Carbohydrate than Boiled Frozen Potatoes, drained with Salt.
• Both Cooked Frozen Potatoes with Salt and Microwaved Potato Flesh with Salt offer comparable quantities of Fiber and Protein per 100 grams.
• Both Boiled Frozen Potatoes, drained with Salt as well as Microwaved Potato Flesh with Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.