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Comparing Nutrients in 14 ounces Baked PotatoesVS Oranges

Macros Ratio

Protein Fat Carbs

Baked Potatoes
10%
1%
89%
Oranges
7%
2%
91%
14 oz ▼

Macro Nutrients

12.7%369kcal
Energy
6.43%187kcal
369 kcalvs187 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.53%0.52g
Fat
0.49%0.48g
0.52 gvs0.48 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.42%0.13g
Saturated Fat
0.19%0.06g
0.13 gvs0.06 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.22%0.052g
Omega 3
1.74%0.028g
0.052 gvs0.028 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1%0.17g
Omega 6
0.42%0.071g
0.17 gvs0.071 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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64.6%84g
Carbohydrate
36%46.6g
84 gvs46.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.46%4.7g
Sugars
51%37g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.7 gvs37 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.86%1.35g
Fructose
NA
≤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]
1.35 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.75g
Glucose
NA
1.75 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.6g
Sucrose
NA
1.6 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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23%8.73g
Fiber
25%9.53g
8.73 gvs9.53 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
17.7%9.92g
Protein
6.66%3.73g
9.92 gvs3.73 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0.44%3.97μg
Vitamin A
4.85%43.7μg
RAE, retinol activity equivalents
3.97 μgvs43.7 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
21%0.25mg
Vitamin B1
28.8%0.35mg
Thiamine
0.25 mgvs0.35 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14.7%0.19mg
Vitamin B2
12.2%0.16mg
Riboflavin
0.19 mgvs0.16 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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35%5.6mg
Vitamin B3
7%1.1mg
Niacin, nicotinic acid, niacinamide
5.6 mgvs1.1 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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30%1.5mg
Vitamin B5
20%0.99mg
Pantothenic acid
1.5 mgvs0.99 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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95%1.23mg
Vitamin B6
18.3%0.24mg
Pyridoxine
1.23 mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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27.8%111μg
Vitamin B9
29.8%119μg
Folates and Folic Acid
111 μgvs119 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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42.3%38mg
Vitamin C
235%211mg
Ascorbic acid
38 mgvs211 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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1.06%0.16mg
Vitamin E
4.76%0.71mg
Tocopherols and Tocotrienols
0.16 mgvs0.71 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.6%7.94μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
7.94 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

5.95%59.5mg
Calcium
16%159mg
59.5 mgvs159 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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52%0.47mg
Copper
20%0.18mg
0.47 mgvs0.18 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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53.6%4.3mg
Iron
4.96%0.4mg
4.3 mgvs0.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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26.5%111mg
Magnesium
9.45%39.7mg
111 mgvs39.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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37.8%0.87mg
Manganese
4.3%0.099mg
0.87 mgvs0.099 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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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39.7%278mg
Phosphorus
7.94%55.6mg
278 mgvs55.6 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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62.5%2123mg
Potassium
21%718mg
2123 mgvs718 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.9%1.6μg
Selenium
3.6%2μg
1.6 μgvs2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
2.65%39.7mg
Sodium
0%0mg
39.7 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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13%1.43mg
Zinc
2.53%0.28mg
1.43 mgvs0.28 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.03%297g
Water
9.3%344g
297 gvs344 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Baked Potatoes vs Oranges:
Comparing minerals per 14 ounces for Baked Potatoes vs Oranges:
Comparison of macro-nutrients per 14 ounces:



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