Comparing Nutrients in 300 calories Boiled Peeled PotatoesVS Microwaved Potato Flesh

Weight per 300 calories

Boiled Peeled Potatoes

349g

Microwaved Potato Flesh

300g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Peeled Potatoes or Microwaved Potato Flesh?

Macros Ratio

Protein Fat Carbs

Boiled Peeled Potatoes

91%

Microwaved Potato Flesh

91%

300 kcal ▼

Macro Nutrients

Boiled Peeled Potatoesvs Microwaved Potato Flesh

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.36%0.35g

Fat

0.31%0.3g

0.35 gvs0.3 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.28%0.091g

Saturated Fat

0.24%0.078g

0.091 gvs0.078 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.2%0.035g

Omega 3

1.88%0.03g

0.035 gvs0.03 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.66%0.11g

Omega 6

0.56%0.096g

0.11 gvs0.096 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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53.7%70g

Carbohydrate

53.7%70g

70 gvs70 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.3%3.1g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.1 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.35%0.98g

Fructose

≤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]

0.98 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.15g

Glucose

1.15 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.63g

Sucrose

0.63 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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16.5%6.28g

Fiber

12.6%4.8g

6.28 gvs4.8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.7%5.97g

Protein

11.3%6.3g

5.97 gvs6.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Peeled Potatoesvs Microwaved Potato Flesh

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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28.5%0.34mg

Vitamin B1

32.3%0.39mg

Thiamine

0.34 mgvs0.39 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.1%0.066mg

Vitamin B2

5.77%0.075mg

Riboflavin

0.066 mgvs0.075 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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28.6%4.58mg

Vitamin B3

30.5%4.88mg

Niacin, nicotinic acid, niacinamide

4.58 mgvs4.88 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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35.5%1.78mg

Vitamin B5

36%1.8mg

Pantothenic acid

1.78 mgvs1.8 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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72%0.94mg

Vitamin B6

73.6%0.96mg

Pyridoxine

0.94 mgvs0.96 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.85%31.4μg

Vitamin B9

9%36μg

Folates and Folic Acid

31.4 μgvs36 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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28.7%26mg

Vitamin C

50.3%45.3mg

Ascorbic acid

26 mgvs45.3 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.23%0.035mg

Vitamin E

Tocopherols and Tocotrienols

0.035 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.4%7.67μg

Vitamin K

Phytomenadione or phylloquinone

7.67 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Peeled Potatoesvs Microwaved Potato Flesh

2.8%28mg

Calcium

1.5%15mg

28 mgvs15 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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64.7%0.58mg

Copper

79%0.71mg

0.58 mgvs0.71 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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13.5%1.1mg

Iron

15.4%1.23mg

1.1 mgvs1.23 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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16.6%69.8mg

Magnesium

18%75mg

69.8 mgvs75 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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21.2%0.49mg

Manganese

22%0.51mg

0.49 mgvs0.51 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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20%140mg

Phosphorus

46.7%327mg

140 mgvs327 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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33.7%1144mg

Potassium

36.3%1233mg

1144 mgvs1233 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.9%1.05μg

Selenium

2.2%1.2μg

1.05 μgvs1.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.16%17.4mg

Sodium

1.4%21mg

17.4 mgvs21 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.56%0.94mg

Zinc

9%0.99mg

0.94 mgvs0.99 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.3%270g

Water

5.96%221g

270 gvs221 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Peeled Potatoes vs Microwaved Potato Flesh:

Microwaved Potato, Flesh Only no Salt contains 1.8 times more Vitamin C than Boiled Peeled Potatoes no Salt.
Both Boiled Peeled Potatoes no Salt and Microwaved Potato, Flesh Only no Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 300 kcal.
Both Boiled Peeled Potatoes no Salt as well as Microwaved Potato, Flesh Only no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Peeled Potatoes vs Microwaved Potato Flesh:

Boiled Peeled Potatoes no Salt have 1.2 times more Water than Microwaved Potato, Flesh Only no Salt.
While Microwaved Potato, Flesh Only no Salt contains 2.3 times more Phosphorus than Boiled Peeled Potatoes no Salt.
Both Boiled Peeled Potatoes no Salt and Microwaved Potato, Flesh Only no Salt have similar amounts of Copper, Iron, Magnesium, Manganese, Potassium and Zinc per 300 kcal.
Both Boiled Peeled Potatoes no Salt as well as Microwaved Potato, Flesh Only no Salt have insufficient amounts of Calcium and Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled Peeled Potatoes no Salt have 1.3 times more Fiber than Microwaved Potato, Flesh Only no Salt.
Both Boiled Peeled Potatoes no Salt and Microwaved Potato, Flesh Only no Salt have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Boiled Peeled Potatoes no Salt as well as Microwaved Potato, Flesh Only no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Peeled PotatoesVS Microwaved Potatoes SkinMicrowaved Potato FleshVS Microwaved Potatoes Skin

Compare Foods

Comparing Nutrients in 300 calories Boiled Peeled PotatoesVS Microwaved Potato Flesh

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Peeled Potatoes or Microwaved Potato Flesh?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: