Comparing Nutrients in 300 calories Microwaved Potato Flesh with SaltVS Microwaved Potatoes Skin with Salt

Weight per 300 calories

Microwaved Potato Flesh with Salt

300g

Microwaved Potatoes Skin with Salt

227g

Microwaved Potatoes Skin with Salt have 1.3 times more energy per unit of mass than Microwaved Potato Flesh with Salt, which is average in comparison to other foods. Microwaved Potato Flesh with Salt having average energy density.

Which food has more nutrients per 300 calories - Microwaved Potato Flesh with Salt or Microwaved Potatoes Skin with Salt?

Macros Ratio

Protein Fat Carbs

Microwaved Potato Flesh with Salt

91%

Microwaved Potatoes Skin with Salt

13%

86%

300 kcal ▼

Macro Nutrients

Microwaved Potato Flesh with Saltvs Microwaved Potatoes Skin with Salt

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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0.31%0.3g

Fat

0.23%0.23g

0.3 gvs0.23 g

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

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0.24%0.078g

Saturated Fat

0.18%0.059g

0.078 gvs0.059 g

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

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1.88%0.03g

Omega 3

1.42%0.023g

0.03 gvs0.023 g

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

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0.56%0.096g

Omega 6

0.43%0.073g

0.096 gvs0.073 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

52%67.3g

70 gvs67.3 g

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

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Sugars

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

NA gvsNA g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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12.6%4.8g

Fiber

33%12.5g

4.8 gvs12.5 g

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

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11.3%6.3g

Protein

18%9.98g

6.3 gvs9.98 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Microwaved Potato Flesh with Saltvs Microwaved Potatoes Skin with Salt

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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32.3%0.39mg

Vitamin B1

13.4%0.16mg

Thiamine

0.39 mgvs0.16 mg

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

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5.77%0.075mg

Vitamin B2

13%0.17mg

Riboflavin

0.075 mgvs0.17 mg

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

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30.5%4.88mg

Vitamin B3

31.5%5.05mg

Niacin, nicotinic acid, niacinamide

4.88 mgvs5.05 mg

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

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36%1.8mg

Vitamin B5

27%1.35mg

Pantothenic acid

1.8 mgvs1.35 mg

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

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73.6%0.96mg

Vitamin B6

86%1.1mg

Pyridoxine

0.96 mgvs1.1 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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9%36μg

Vitamin B9

9.66%38.6μg

Folates and Folic Acid

36 μgvs38.6 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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50.3%45.3mg

Vitamin C

38.6%34.8mg

Ascorbic acid

45.3 mgvs34.8 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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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Microwaved Potato Flesh with Saltvs Microwaved Potatoes Skin with Salt

1.5%15mg

Calcium

10.5%105mg

15 mgvs105 mg

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

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79%0.71mg

Copper

223%2mg

0.71 mgvs2 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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15.4%1.23mg

Iron

169%13.5mg

1.23 mgvs13.5 mg

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

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18%75mg

Magnesium

20%84mg

75 mgvs84 mg

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

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22%0.51mg

Manganese

97%2.23mg

0.51 mgvs2.23 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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46.7%327mg

Phosphorus

26.6%186mg

327 mgvs186 mg

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

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36.3%1233mg

Potassium

43.4%1477mg

1233 mgvs1477 mg

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

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2.2%1.2μg

Selenium

2.07%1.14μg

1.2 μgvs1.14 μg

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

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48.6%729mg

Sodium

38%573mg

729 mgvs573 mg

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

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9%0.99mg

Zinc

10.5%1.16mg

0.99 mgvs1.16 mg

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

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5.96%221g

Water

3.9%144g

221 gvs144 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 Microwaved Potato Flesh with Salt vs Microwaved Potatoes Skin with Salt:

Microwaved Potato Flesh with Salt has 2.4 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.3 times more Vitamin C than Microwaved Potatoes Skin with Salt.
While Microwaved Potatoes Skin with Salt contain 2.3 times more Vitamin B2 than Microwaved Potato Flesh with Salt.
Both Microwaved Potato Flesh with Salt and Microwaved Potatoes Skin with Salt have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 300 kcal.
Both Microwaved Potato Flesh with Salt as well as Microwaved Potatoes Skin with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Microwaved Potato Flesh with Salt vs Microwaved Potatoes Skin with Salt:

Microwaved Potato Flesh with Salt has 1.8 times more Phosphorus, 1.3 times more Sodium and 1.5 times more Water than Microwaved Potatoes Skin with Salt.
While Microwaved Potatoes Skin with Salt contain 7 times more Calcium, 2.8 times more Copper, 11 times more Iron and 4.4 times more Manganese than Microwaved Potato Flesh with Salt.
Both Microwaved Potato Flesh with Salt and Microwaved Potatoes Skin with Salt have similar amounts of Magnesium, Potassium and Zinc per 300 kcal.
Both Microwaved Potato Flesh with Salt as well as Microwaved Potatoes Skin with Salt have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Microwaved Potatoes Skin with Salt contain 2.6 times more Fiber and 1.6 times more Protein than Microwaved Potato Flesh with Salt.
Both Microwaved Potato Flesh with Salt and Microwaved Potatoes Skin with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Microwaved Potato Flesh with Salt as well as Microwaved Potatoes Skin with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Microwaved Potato Flesh with SaltVS Cooked Frozen Potatoes with SaltMicrowaved Potatoes Skin with SaltVS Cooked Frozen Potatoes with Salt

Compare Foods

Comparing Nutrients in 300 calories Microwaved Potato Flesh with SaltVS Microwaved Potatoes Skin with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Microwaved Potato Flesh with Salt or Microwaved Potatoes Skin with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: