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Comparing Nutrients in 14 ounces Baked Potato SkinVS Roasted Almonds

Macros Ratio

Protein Fat Carbs

Baked Potato Skin
8%
0%
92%
Roasted Almonds
13%
74%
13%
14 oz ▼

Macro Nutrients

27%786kcal
Energy
82%2373kcal
786 kcalvs2373 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.41%0.4g
Fat
215%209g
0.4 gvs209 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.32%0.1g
Saturated Fat
50.8%16.2g
0.1 gvs16.2 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.5%0.04g
Omega 3
2.5%0.04g
0.04 gvs0.04 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.75%0.13g
Omega 6
302%51.4g
0.13 gvs51.4 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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141%183g
Carbohydrate
64%83.4g
183 gvs83.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.66%5.56g
Sugars
26.6%19.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.56 gvs19.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.055%0.04g
≤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 gvs0.04 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.04g
NA gvs0.04 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%19g
NA gvs19 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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82.5%31.4g
Fiber
114%43.3g
31.4 gvs43.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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30.4%17g
Protein
149%83g
17 gvs83 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%0μg
RAE, retinol activity equivalents
3.97 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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40.4%0.48mg
Vitamin B1
25.5%0.31mg
Thiamine
0.48 mgvs0.31 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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32.4%0.42mg
Vitamin B2
365%4.75mg
Riboflavin
0.42 mgvs4.75 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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76%12mg
Vitamin B3
90%14.4mg
Niacin, nicotinic acid, niacinamide
12 mgvs14.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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68%3.4mg
Vitamin B5
25.5%1.27mg
Pantothenic acid
3.4 mgvs1.27 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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187%2.44mg
Vitamin B6
41.5%0.54mg
Pyridoxine
2.44 mgvs0.54 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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22%87.3μg
Vitamin B9
54.6%218μg
Folates and Folic Acid
87.3 μgvs218 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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59.5%53.6mg
Vitamin C
0%0mg
Ascorbic acid
53.6 mgvs0 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
632%95mg
Tocopherols and Tocotrienols
0.16 mgvs95 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5.62%6.75μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
6.75 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

13.5%135mg
Calcium
106%1064mg
135 mgvs1064 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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360%3.24mg
Copper
485%4.36mg
3.24 mgvs4.36 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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349%28mg
Iron
185%15mg
28 mgvs15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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40.6%171mg
Magnesium
264%1107mg
171 mgvs1107 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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106%2.44mg
Manganese
385%8.86mg
2.44 mgvs8.86 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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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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57.3%401mg
Phosphorus
267%1869mg
401 mgvs1869 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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67%2274mg
Potassium
83.2%2830mg
2274 mgvs2830 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.05%2.78μg
Selenium
14.4%7.94μg
2.78 μgvs7.94 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5.56%83.3mg
Sodium
0.79%12mg
83.3 mgvs12 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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17.7%1.94mg
Zinc
119%13mg
1.94 mgvs13 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5.07%188g
Water
0.26%9.57g
188 gvs9.57 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 Potato Skin vs Roasted Almonds:
Comparing minerals per 14 ounces for Baked Potato Skin vs Roasted Almonds:
Comparison of macro-nutrients per 14 ounces:



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