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

Macros Ratio

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

Macro Nutrients

	Microwaved Potatoes Skin	Regular Canned Potatoes	Recommended Dietary Allowance
Energy	4.55% 132kcal	2.07% 60kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.39% 0.066g	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	10.5% 13.6g	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	14.5% 5.5g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	7.84% 4.4g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes Skin	Regular Canned 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	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.77% 0.075mg	1% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	5.7% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	14.5% 0.19mg	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	1.5% 6μg	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	5.67% 5.1mg	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 Potatoes Skin	Regular Canned Potatoes	Recommended Dietary Allowance
Calcium	4.6% 46mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	6.33% 0.057mg	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	15.8% 1.26mg	8mg per day for Men 19-50 years
Magnesium	8.8% 37mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	4.2% 0.097mg	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	4% 28mg	700mg per day for Men 19-50 years
Potassium	19% 650mg	6.74% 229mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	14.6% 219mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	1.7% 63.5g	2.28% 84.3g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 100 grams of Microwaved Potatoes Skin vs Regular Canned Potatoes:

• 100 grams of Microwaved Potatoes Skin have 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 Regular Canned Potatoes.
• Both Microwaved Potatoes Skin and Regular Canned Potatoes 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 Microwaved Potatoes Skin no Salt as well as Canned Potatoes Solids with 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 Regular Canned Potatoes:

• 100 grams of Microwaved Potatoes Skin have 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 Regular Canned Potatoes.
• While 100 g of Canned Potatoes Solids with Salt contain 13.7 times more Sodium and 1.3 times more Water than Microwaved Potatoes Skin no Salt.
• 100 grams of Regular Canned Potatoes lack sufficient amounts of Calcium
• Both Microwaved Potatoes Skin no Salt as well as Canned Potatoes Solids with Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Microwaved Potatoes Skin have 2.2 times more Energy, 2.2 times more Carbohydrate, 2.4 times more Fiber and 3.1 times more Protein than Regular Canned Potatoes.
• Both Microwaved Potatoes Skin no Salt as well as Canned Potatoes Solids with Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.