Comparing Nutrients in 100 grams Microwaved Potatoes Skin VS Boiled Peeled Potatoes

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes Skin	13%	1%	86%
Boiled Peeled Potatoes	8%	1%	91%

Macro Nutrients

	Microwaved Potatoes Skin	Boiled Peeled Potatoes	Recommended Dietary Allowance
Energy	4.55% 132kcal	2.97% 86kcal	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	22.8% 29.6g	15.4% 20g	130g per day for Men 19-50 years
Sugars	NA	1.23% 0.89g	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	0.39% 0.28g	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	% 0.33g	g per day for Men 19-50 years
Sucrose	NA	% 0.18g	g per day for Men 19-50 years
Fiber	14.5% 5.5g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	7.84% 4.4g	3.05% 1.7g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes Skin	Boiled Peeled Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	8.17% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.77% 0.075mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	8.2% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	20.7% 0.27mg	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	4.25% 17μg	2.25% 9μg	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	17% 15.3mg	8.22% 7.4mg	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	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.83% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potatoes Skin	Boiled Peeled Potatoes	Recommended Dietary Allowance
Calcium	4.6% 46mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	18.6% 0.17mg	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	74.3% 5.94mg	3.88% 0.31mg	8mg per day for Men 19-50 years
Magnesium	8.8% 37mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	6.1% 0.14mg	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	11.7% 82mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	19% 650mg	9.65% 328mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	1.7% 63.5g	2.1% 77.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Potatoes Skin VS Boiled Peeled Potatoes per 100 g

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

Lets compare vitamin content per 100 grams of Microwaved Potatoes Skin vs Boiled Peeled Potatoes:

• 100 grams of Microwaved Potatoes Skin have 3.9 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B6, 1.9 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled Peeled Potatoes.
• While 100 g of Boiled Peeled Potatoes no Salt contain 1.4 times more Vitamin B1 than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin and Boiled Peeled Potatoes provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Boiled Peeled Potatoes have insufficient amounts of Vitamin B2
• Both Microwaved Potatoes Skin no Salt as well as Boiled Peeled Potatoes no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Microwaved Potatoes Skin vs Boiled Peeled Potatoes:

• 100 grams of Microwaved Potatoes Skin have 5.8 times more Calcium, 5.3 times more Copper, 19.2 times more Iron, 1.9 times more Magnesium, 7 times more Manganese, 2.1 times more Phosphorus, 2 times more Potassium and 1.9 times more Zinc than Boiled Peeled Potatoes.
• 100 grams of Boiled Peeled Potatoes lack sufficient amounts of Calcium
• Both Microwaved Potatoes Skin no Salt as well as Boiled Peeled Potatoes no Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Microwaved Potatoes Skin have 1.5 times more Energy, 1.5 times more Carbohydrate, 3.1 times more Fiber and 2.6 times more Protein than Boiled Peeled Potatoes.
• Both Microwaved Potatoes Skin no Salt as well as Boiled Peeled Potatoes no Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.