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Comparing Nutrients in 14 ounces Baked Russet PotatoesVS Red Potatoes

Macros Ratio

Protein Fat Carbs

Baked Russet Potatoes
11%
1%
88%
Red Potatoes
10%
2%
88%
14 oz ▼

Macro Nutrients

13%377kcal
Energy
9.6%278kcal
377 kcalvs278 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.53%0.52g
Fat
0.57%0.56g
0.52 gvs0.56 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.4%0.13g
Saturated Fat
0.43%0.14g
0.13 gvs0.14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.22%0.052g
Omega 3
3.47%0.056g
0.052 gvs0.056 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.96%0.16g
Omega 6
1.03%0.17g
0.16 gvs0.17 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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65.5%85g
Carbohydrate
48.5%63g
85 gvs63 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
5.9%4.3g
Sugars
7.06%5.1g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.3 gvs5.1 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.75%1.27g
Fructose
1.7%1.23g
≤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]
1.27 gvs1.23 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.47g
Glucose
%1.6g
1.47 gvs1.6 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.55g
Sucrose
%1.15g
1.55 gvs1.15 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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24%9.13g
Fiber
17.8%6.75g
9.13 gvs6.75 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
18.6%10.4g
Protein
13.4%7.5g
10.4 gvs7.5 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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22%0.27mg
Vitamin B1
26.8%0.32mg
Thiamine
0.27 mgvs0.32 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14.7%0.19mg
Vitamin B2
9.46%0.12mg
Riboflavin
0.19 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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33.4%5.35mg
Vitamin B3
28.5%4.56mg
Niacin, nicotinic acid, niacinamide
5.35 mgvs4.56 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
22%1.1mg
Pantothenic acid
1.5 mgvs1.1 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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108%1.4mg
Vitamin B6
52%0.67mg
Pyridoxine
1.4 mgvs0.67 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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25.8%103μg
Vitamin B9
18%71.4μg
Folates and Folic Acid
103 μgvs71.4 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
36.6%33mg
Vitamin C
38%34mg
Ascorbic acid
33 mgvs34 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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1.85%0.28mg
Vitamin E
0.26%0.04mg
Tocopherols and Tocotrienols
0.28 mgvs0.04 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.6%7.94μg
Vitamin K
9.6%11.5μg
Phytomenadione or phylloquinone
7.94 μgvs11.5 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

7.14%71.4mg
Calcium
3.97%39.7mg
71.4 mgvs39.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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47%0.42mg
Copper
59%0.53mg
0.42 mgvs0.53 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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4.5%179μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
179 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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53%4.25mg
Iron
36.2%2.9mg
4.25 mgvs2.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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28.3%119mg
Magnesium
20.8%87.3mg
119 mgvs87.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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39.3%0.9mg
Manganese
24.3%0.56mg
0.9 mgvs0.56 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 .

Find Vegetables rich in Molybdenum
40.3%282mg
Phosphorus
34.6%242mg
282 mgvs242 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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64.2%2183mg
Potassium
53%1806mg
2183 mgvs1806 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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

Find Vegetables rich in Selenium
3.7%55.6mg
Sodium
4.76%71.4mg
55.6 mgvs71.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
12.6%1.4mg
Zinc
12%1.3mg
1.4 mgvs1.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8%295g
Water
8.7%321g
295 gvs321 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 Russet Potatoes vs Red Potatoes:
Comparing minerals per 14 ounces for Baked Russet Potatoes vs Red Potatoes:
Comparison of macro-nutrients per 14 ounces:



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