Comparing Nutrients in 500 calories Peeled Potatoes Boiled with SaltVS Microwaved Potatoes with Salt

Weight per 500 calories

Peeled Potatoes Boiled with Salt

581g

Microwaved Potatoes with Salt

476g

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

Which food has more nutrients per 500 calories - Peeled Potatoes Boiled with Salt or Microwaved Potatoes with Salt?

Macros Ratio

Protein Fat Carbs

Peeled Potatoes Boiled with Salt

91%

Microwaved Potatoes with Salt

90%

500 kcal ▼

Macro Nutrients

Peeled Potatoes Boiled with Saltvs Microwaved Potatoes with Salt

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.6%0.58g

Fat

0.49%0.48g

0.58 gvs0.48 g

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

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0.47%0.15g

Saturated Fat

0.39%0.12g

0.15 gvs0.12 g

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

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3.63%0.058g

Omega 3

2.98%0.048g

0.058 gvs0.048 g

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

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1.1%0.19g

Omega 6

0.9%0.15g

0.19 gvs0.15 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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89.5%116g

Carbohydrate

88.8%115g

116 gvs115 g

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

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7.14%5.17g

Sugars

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

5.17 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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30.6%11.6g

Fiber

29%11g

11.6 gvs11 g

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

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17.8%9.94g

Protein

20.7%11.6g

9.94 gvs11.6 g

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

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Vitamins

Peeled Potatoes Boiled with Saltvs Microwaved Potatoes 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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47.5%0.57mg

Vitamin B1

47.6%0.57mg

Thiamine

0.57 mgvs0.57 mg

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

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8.5%0.11mg

Vitamin B2

11.7%0.15mg

Riboflavin

0.11 mgvs0.15 mg

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

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47.7%7.63mg

Vitamin B3

51%8.16mg

Niacin, nicotinic acid, niacinamide

7.63 mgvs8.16 mg

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

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59%2.96mg

Vitamin B5

43.2%2.16mg

Pantothenic acid

2.96 mgvs2.16 mg

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

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120%1.56mg

Vitamin B6

126%1.64mg

Pyridoxine

1.56 mgvs1.64 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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13%52.3μg

Vitamin B9

14.3%57μg

Folates and Folic Acid

52.3 μgvs57 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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48%43mg

Vitamin C

80%72mg

Ascorbic acid

43 mgvs72 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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0.39%0.058mg

Vitamin E

Tocopherols and Tocotrienols

0.058 mgvsNA mg

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

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10.7%12.8μg

Vitamin K

Phytomenadione or phylloquinone

12.8 μgvsNA μg

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

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Minerals

Peeled Potatoes Boiled with Saltvs Microwaved Potatoes with Salt

4.65%46.5mg

Calcium

5.24%52.4mg

46.5 mgvs52.4 mg

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

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108%0.97mg

Copper

177%1.6mg

0.97 mgvs1.6 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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22.5%1.8mg

Iron

74%5.9mg

1.8 mgvs5.9 mg

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

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27.7%116mg

Magnesium

30.6%129mg

116 mgvs129 mg

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

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35.4%0.81mg

Manganese

60.5%1.4mg

0.81 mgvs1.4 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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33.2%233mg

Phosphorus

71.4%500mg

233 mgvs500 mg

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

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56%1907mg

Potassium

62.6%2129mg

1907 mgvs2129 mg

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

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3.17%1.74μg

Selenium

3.46%1.9μg

1.74 μgvs1.9 μg

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

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93%1401mg

Sodium

77.5%1162mg

1401 mgvs1162 mg

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

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14.3%1.57mg

Zinc

15.6%1.7mg

1.57 mgvs1.7 mg

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

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12%450g

Water

9.27%343g

450 gvs343 g

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

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Lets compare vitamin content per 500 calories of Peeled Potatoes Boiled with Salt vs Microwaved Potatoes with Salt:

Boiled Peeled Potatoes Flesh with Salt have 1.4 times more Vitamin B5 than Whole Microwaved Potatoes with Salt.
While Whole Microwaved Potatoes with Salt contain 1.4 times more Vitamin B2 and 1.7 times more Vitamin C than Boiled Peeled Potatoes Flesh with Salt.
Both Boiled Peeled Potatoes Flesh with Salt and Whole Microwaved Potatoes with Salt have similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9 per 500 kcal.
Both Boiled Peeled Potatoes Flesh with Salt as well as Whole Microwaved Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Peeled Potatoes Boiled with Salt vs Microwaved Potatoes with Salt:

Boiled Peeled Potatoes Flesh with Salt have 1.2 times more Sodium and 1.3 times more Water than Whole Microwaved Potatoes with Salt.
While Whole Microwaved Potatoes with Salt contain 1.6 times more Copper, 3.3 times more Iron, 1.7 times more Manganese and 2.2 times more Phosphorus than Boiled Peeled Potatoes Flesh with Salt.
Both Boiled Peeled Potatoes Flesh with Salt and Whole Microwaved Potatoes with Salt have similar amounts of Calcium, Magnesium, Potassium and Zinc per 500 kcal.
Both Boiled Peeled Potatoes Flesh with Salt as well as Whole Microwaved Potatoes with Salt have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Boiled Peeled Potatoes Flesh with Salt and Whole Microwaved Potatoes with Salt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
Both Boiled Peeled Potatoes Flesh with Salt as well as Whole Microwaved Potatoes with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Peeled Potatoes Boiled with SaltVS Microwaved Potato Flesh with SaltMicrowaved Potatoes with SaltVS Microwaved Potato Flesh with Salt

Compare Foods

Comparing Nutrients in 500 calories Peeled Potatoes Boiled with SaltVS Microwaved Potatoes with Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Peeled Potatoes Boiled with Salt or Microwaved Potatoes with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: