Comparing Nutrients in 100 grams Microwaved Potatoes VS Baked Potatoes

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes	9%	1%	90%
Baked Potatoes	10%	1%	89%

Macro Nutrients

	Microwaved Potatoes	Baked Potatoes	Recommended Dietary Allowance
Energy	3.62% 105kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.25% 0.043g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24.2g	16.3% 21g	130g per day for Men 19-50 years
Sugars	NA	1.63% 1.18g	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	0.47% 0.34g	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	% 0.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	6.05% 2.3g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	4.36% 2.44g	4.46% 2.5g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes	Baked Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	5.33% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.46% 0.032mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.08% 0.45mg	7.52% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.5% 0.34mg	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% 12μg	7% 28μg	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	16.8% 15mg	10.7% 9.6mg	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	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potatoes	Baked Potatoes	Recommended Dietary Allowance
Calcium	1.1% 11mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	13% 0.12mg	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	15.5% 1.24mg	13.5% 1.08mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	9.52% 0.22mg	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	15% 105mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	15.7% 535mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	1.95% 72g	2.02% 75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Microwaved Potatoes vs Baked Potatoes:

• Whole Microwaved Potatoes have 1.9 times more Vitamin B1, 1.2 times more Vitamin B3, 1.2 times more Vitamin B5 and 1.6 times more Vitamin C than Whole Baked Potatoes.
• While Whole Baked Potatoes contain 1.5 times more Vitamin B2 and 2.3 times more Vitamin B9 than Whole Microwaved Potatoes.
• Both Whole Microwaved Potatoes and Whole Baked Potatoes have similar amounts of Vitamin B6 per 100 g.
• Both Whole Microwaved Potatoes as well as Whole Baked Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Microwaved Potatoes vs Baked Potatoes:

• Whole Microwaved Potatoes have 2.8 times more Copper, 1.3 times more Manganese and 1.5 times more Phosphorus than Whole Baked Potatoes.
• While Whole Baked Potatoes contain 1.4 times more Calcium than Whole Microwaved Potatoes.
• Both Whole Microwaved Potatoes and Whole Baked Potatoes have similar amounts of Iron, Magnesium, Potassium, Zinc and Water per 100 g.
• Both Whole Microwaved Potatoes as well as Whole Baked Potatoes have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

Both Whole Microwaved Potatoes and Whole Baked Potatoes have similar amounts of macro-nutrients per 100 g
• Both Whole Microwaved Potatoes and Whole Baked Potatoes have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 g.
• Both Whole Microwaved Potatoes as well as Whole Baked Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.