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Comparing Nutrients in 1 kilogram Baked White PotatoesVS Bread, white, commercially prepared (includes soft bread crumbs)

Macros Ratio

Protein Fat Carbs

Baked White Potatoes
9%
1%
90%
Bread, white, commercially prepared (includes soft bread crumbs)
13%
11%
76%
1 kg ▼

Macro Nutrients

31.7%920kcal
Energy
92%2660kcal
920 kcalvs2660 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.55%1.5g
Fat
34.3%33.3g
1.5 gvs33.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.25%0.4g
Saturated Fat
22%7g
0.4 gvs7 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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9.38%0.15g
Omega 3
104%1.66g
0.15 gvs1.66 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.9%0.49g
Omega 6
84%14.3g
0.49 gvs14.3 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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162%211g
Carbohydrate
380%494g
211 gvs494 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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21%15.3g
Sugars
78.2%56.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
15.3 gvs56.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.97%3.6g
Fructose
33.5%24.3g
≤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]
3.6 gvs24.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%6.3g
Glucose
%15.7g
6.3 gvs15.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%4g
Sucrose
%0g
4 gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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55.3%21g
Fiber
71%27g
21 gvs27 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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37.5%21g
Protein
158%88.5g
21 gvs88.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

1.1%10μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
10 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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40%0.48mg
Vitamin B1
444%5.33mg
Thiamine
0.48 mgvs5.33 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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33%0.43mg
Vitamin B2
187%2.43mg
Riboflavin
0.43 mgvs2.43 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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96%15.3mg
Vitamin B3
299%47.8mg
Niacin, nicotinic acid, niacinamide
15.3 mgvs47.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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76.6%3.83mg
Vitamin B5
107%5.36mg
Pantothenic acid
3.83 mgvs5.36 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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162%2.1mg
Vitamin B6
67%0.87mg
Pyridoxine
2.1 mgvs0.87 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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95%380μg
Vitamin B9
278%1110μg
Folates and Folic Acid
380 μgvs1110 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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140%126mg
Vitamin C
0%0mg
Ascorbic acid
126 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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2.67%0.4mg
Vitamin E
14.7%2.2mg
Tocopherols and Tocotrienols
0.4 mgvs2.2 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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22.5%27μg
Vitamin K
1.67%2μg
Phytomenadione or phylloquinone
27 μgvs2 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

10%100mg
Calcium
144%1440mg
100 mgvs1440 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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141%1.27mg
Copper
112%1mg
1.27 mgvs1 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
12.2%489μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs489 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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80%6.4mg
Iron
451%36mg
6.4 mgvs36 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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64.3%270mg
Magnesium
54.8%230mg
270 mgvs230 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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82%1.9mg
Manganese
233%5.36mg
1.9 mgvs5.36 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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107%750mg
Phosphorus
140%980mg
750 mgvs980 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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160%5440mg
Potassium
37%1260mg
5440 mgvs1260 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.1%5μg
Selenium
400%220μg
5 μgvs220 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.67%70mg
Sodium
327%4900mg
70 mgvs4900 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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32%3.5mg
Zinc
67.3%7.4mg
3.5 mgvs7.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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20.4%754g
Water
9.84%364g
754 gvs364 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Bread, white, commercially prepared (includes soft bread crumbs):
Comparing minerals per 1 kilogram for Baked White Potatoes vs Bread, white, commercially prepared (includes soft bread crumbs):
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: