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Comparing Nutrients in 14 ounces Baked White PotatoesVS Roasted Pecans

Macros Ratio

Protein Fat Carbs

Baked White Potatoes
9%
1%
90%
Roasted Pecans
5%
88%
7%
14 oz ▼

Macro Nutrients

12.6%365kcal
Energy
97%2818kcal
365 kcalvs2818 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.61%0.6g
Fat
304%295g
0.6 gvs295 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.5%0.16g
Saturated Fat
78%25g
0.16 gvs25 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.72%0.06g
Omega 3
247%3.95g
0.06 gvs3.95 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.14%0.19g
Omega 6
457%77.7g
0.19 gvs77.7 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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64.4%83.7g
Carbohydrate
41.4%53.8g
83.7 gvs53.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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8.38%6.07g
Sugars
22.2%16g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.07 gvs16 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.97%1.43g
Fructose
0.22%0.16g
≤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]
1.43 gvs0.16 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.5g
Glucose
%0.16g
2.5 gvs0.16 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.6g
Sucrose
%16g
1.6 gvs16 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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22%8.33g
Fiber
98%37.3g
8.33 gvs37.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15%8.33g
Protein
67.3%37.7g
8.33 gvs37.7 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
3.1%27.8μg
RAE, retinol activity equivalents
3.97 μgvs27.8 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16%0.19mg
Vitamin B1
149%1.8mg
Thiamine
0.19 mgvs1.8 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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13%0.17mg
Vitamin B2
32.7%0.42mg
Riboflavin
0.17 mgvs0.42 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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38%6.06mg
Vitamin B3
29%4.63mg
Niacin, nicotinic acid, niacinamide
6.06 mgvs4.63 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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30.4%1.52mg
Vitamin B5
56%2.8mg
Pantothenic acid
1.52 mgvs2.8 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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64.4%0.84mg
Vitamin B6
57%0.74mg
Pyridoxine
0.84 mgvs0.74 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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37.7%151μg
Vitamin B9
16%63.5μg
Folates and Folic Acid
151 μgvs63.5 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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55.6%50mg
Vitamin C
3.1%2.78mg
Ascorbic acid
50 mgvs2.78 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
34.4%5.16mg
Tocopherols and Tocotrienols
0.16 mgvs5.16 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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8.93%10.7μg
Vitamin K
NA
Phytomenadione or phylloquinone
10.7 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.97%39.7mg
Calcium
28.6%286mg
39.7 mgvs286 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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56%0.5mg
Copper
515%4.63mg
0.5 mgvs4.63 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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31.8%2.54mg
Iron
139%11mg
2.54 mgvs11 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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25.5%107mg
Magnesium
125%524mg
107 mgvs524 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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32.6%0.75mg
Manganese
679%15.6mg
0.75 mgvs15.6 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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42.5%298mg
Phosphorus
166%1163mg
298 mgvs1163 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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63.5%2159mg
Potassium
49.5%1683mg
2159 mgvs1683 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.6%2μg
Selenium
29%16μg
2 μgvs16 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
1.85%27.8mg
Sodium
0.26%3.97mg
27.8 mgvs3.97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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12.6%1.4mg
Zinc
183%20mg
1.4 mgvs20 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.1%299g
Water
0.12%4.45g
299 gvs4.45 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 White Potatoes vs Roasted Pecans:
Comparing minerals per 14 ounces for Baked White Potatoes vs Roasted Pecans:
Comparison of macro-nutrients per 14 ounces:



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