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Comparing Nutrients in 14 ounces Baked PotatoesVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Baked Potatoes
10%
1%
89%
Baked White Potatoes
9%
1%
90%
14 oz ▼

Macro Nutrients

12.7%369kcal
Energy
12.6%365kcal
369 kcalvs365 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.53%0.52g
Fat
0.61%0.6g
0.52 gvs0.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.42%0.13g
Saturated Fat
0.5%0.16g
0.13 gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.22%0.052g
Omega 3
3.72%0.06g
0.052 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1%0.17g
Omega 6
1.14%0.19g
0.17 gvs0.19 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
64.4%83.7g
84 gvs83.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
6.46%4.7g
Sugars
8.38%6.07g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.7 gvs6.07 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.86%1.35g
Fructose
1.97%1.43g
≤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 gvs1.43 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.75g
Glucose
%2.5g
1.75 gvs2.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.6g
Sucrose
%1.6g
1.6 gvs1.6 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
23%8.73g
Fiber
22%8.33g
8.73 gvs8.33 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
17.7%9.92g
Protein
15%8.33g
9.92 gvs8.33 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
0.44%3.97μg
RAE, retinol activity equivalents
3.97 μgvs3.97 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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21%0.25mg
Vitamin B1
16%0.19mg
Thiamine
0.25 mgvs0.19 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14.7%0.19mg
Vitamin B2
13%0.17mg
Riboflavin
0.19 mgvs0.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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35%5.6mg
Vitamin B3
38%6.06mg
Niacin, nicotinic acid, niacinamide
5.6 mgvs6.06 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
30%1.5mg
Vitamin B5
30.4%1.52mg
Pantothenic acid
1.5 mgvs1.52 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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95%1.23mg
Vitamin B6
64.4%0.84mg
Pyridoxine
1.23 mgvs0.84 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 .

Find Vegetables rich in Vitamin B7
27.8%111μg
Vitamin B9
37.7%151μg
Folates and Folic Acid
111 μgvs151 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 .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
42.3%38mg
Vitamin C
55.6%50mg
Ascorbic acid
38 mgvs50 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
1.06%0.16mg
Tocopherols and Tocotrienols
0.16 mgvs0.16 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.6%7.94μg
Vitamin K
8.93%10.7μg
Phytomenadione or phylloquinone
7.94 μgvs10.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

5.95%59.5mg
Calcium
3.97%39.7mg
59.5 mgvs39.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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52%0.47mg
Copper
56%0.5mg
0.47 mgvs0.5 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 .

Find Vegetables rich in Fluoride
53.6%4.3mg
Iron
31.8%2.54mg
4.3 mgvs2.54 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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26.5%111mg
Magnesium
25.5%107mg
111 mgvs107 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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37.8%0.87mg
Manganese
32.6%0.75mg
0.87 mgvs0.75 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
42.5%298mg
278 mgvs298 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
62.5%2123mg
Potassium
63.5%2159mg
2123 mgvs2159 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
1.85%27.8mg
39.7 mgvs27.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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13%1.43mg
Zinc
12.6%1.4mg
1.43 mgvs1.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.03%297g
Water
8.1%299g
297 gvs299 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 Baked White Potatoes:
Comparing minerals per 14 ounces for Baked Potatoes vs Baked White Potatoes:
Comparison of macro-nutrients per 14 ounces:



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