Comparing Nutrients in 100 grams Microwaved Potato Flesh VS Boiled Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potato Flesh	8%	1%	91%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Microwaved Potato Flesh	Boiled Potato Skin	Recommended Dietary Allowance
Energy	3.45% 100kcal	2.7% 78kcal	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	18% 23.3g	13.2% 17.2g	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	4.2% 1.6g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potato Flesh	Boiled Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	2.67% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.92% 0.025mg	2.77% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	7.64% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.5% 0.32mg	18.4% 0.24mg	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	2.5% 10μg	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	5.78% 5.2mg	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

	Microwaved Potato Flesh	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	0.5% 5mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	26.3% 0.24mg	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	5.13% 0.41mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	7.4% 0.17mg	58% 1.34mg	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	15.6% 109mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	12% 407mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	2% 73.6g	2.1% 77.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Potato Flesh VS Boiled Potato Skin per 100 g

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

Lets compare vitamin content per 100 grams of Microwaved Potato Flesh vs Boiled Potato Skin:

• 100 grams of Microwaved Potato Flesh have 4 times more Vitamin B1, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.9 times more Vitamin C than Boiled Potato Skin.
• While 100 g of Boiled Potato Skin no Salt contain 1.4 times more Vitamin B2 than Microwaved Potato, Flesh Only no Salt.
• Both Microwaved Potato Flesh and Boiled Potato Skin provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Microwaved Potato Flesh have insufficient amounts of Vitamin B2
• Both Microwaved Potato, Flesh Only no Salt as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Microwaved Potato Flesh vs Boiled Potato Skin:

• 100 grams of Microwaved Potato Flesh have 2 times more Phosphorus than Boiled Potato Skin.
• While 100 g of Boiled Potato Skin no Salt contain 9 times more Calcium, 3.7 times more Copper, 14.8 times more Iron, 7.9 times more Manganese and 1.3 times more Zinc than Microwaved Potato, Flesh Only no Salt.
• Both Microwaved Potato Flesh and Boiled Potato Skin contain similar levels of Magnesium and Potassium per 100 grams.
• 100 grams of Microwaved Potato Flesh lack sufficient amounts of Calcium
• Both Microwaved Potato, Flesh Only no Salt as well as Boiled Potato Skin no Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Microwaved Potato Flesh have 1.3 times more Energy and 1.4 times more Carbohydrate than Boiled Potato Skin.
• While 100 g of Boiled Potato Skin no Salt contain 2.1 times more Fiber and 1.4 times more Protein than Microwaved Potato, Flesh Only no Salt.
• Both Microwaved Potato, Flesh Only no Salt as well as Boiled Potato Skin no Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.