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Comparing Nutrients in 1 pound Dried BeechnutsVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Dried Beechnuts
4%
74%
22%
Baked White Potatoes
9%
1%
90%
1 lb ▼

Macro Nutrients

90%2613kcal
Energy
14.4%417kcal
2613 kcalvs417 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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234%227g
Fat
0.7%0.68g
227 gvs0.68 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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81%26g
Saturated Fat
0.57%0.18g
26 gvs0.18 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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482%7.7g
Omega 3
4.25%0.068g
7.7 gvs0.068 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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491%83.4g
Omega 6
1.3%0.22g
83.4 gvs0.22 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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117%152g
Carbohydrate
73.6%96g
152 gvs96 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
9.57%6.94g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs6.94 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
2.25%1.63g
≤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 gvs1.63 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%2.86g
NA gvs2.86 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%1.8g
NA gvs1.8 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
25%9.53g
NA gvs9.53 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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50.2%28g
Protein
17%9.53g
28 gvs9.53 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0.5%4.54μg
RAE, retinol activity equivalents
0 μgvs4.54 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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115%1.38mg
Vitamin B1
18%0.22mg
Thiamine
1.38 mgvs0.22 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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129%1.7mg
Vitamin B2
15%0.2mg
Riboflavin
1.7 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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25%3.98mg
Vitamin B3
43.3%6.93mg
Niacin, nicotinic acid, niacinamide
3.98 mgvs6.93 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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84%4.2mg
Vitamin B5
34.7%1.74mg
Pantothenic acid
4.2 mgvs1.74 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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239%3.1mg
Vitamin B6
73.6%0.96mg
Pyridoxine
3.1 mgvs0.96 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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128%513μg
Vitamin B9
43%172μg
Folates and Folic Acid
513 μgvs172 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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78%70.3mg
Vitamin C
63.5%57mg
Ascorbic acid
70.3 mgvs57 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
1.2%0.18mg
Tocopherols and Tocotrienols
NA mgvs0.18 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
10.2%12.2μg
Phytomenadione or phylloquinone
NA μgvs12.2 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.45%4.54mg
Calcium
4.54%45.4mg
4.54 mgvs45.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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338%3.04mg
Copper
64%0.58mg
3.04 mgvs0.58 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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139%11mg
Iron
36.3%2.9mg
11 mgvs2.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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0%0mg
Magnesium
29%122mg
0 mgvs122 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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264%6.1mg
Manganese
37.3%0.86mg
6.1 mgvs0.86 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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0%0mg
Phosphorus
48.6%340mg
0 mgvs340 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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136%4613mg
Potassium
72.6%2468mg
4613 mgvs2468 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
4.12%2.27μg
NA μgvs2.27 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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11.5%172mg
Sodium
2.1%31.8mg
172 mgvs31.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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15%1.63mg
Zinc
14.4%1.6mg
1.63 mgvs1.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.81%30g
Water
9.25%342g
30 gvs342 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Dried Beechnuts vs Baked White Potatoes:
Comparing minerals per 1 pound for Dried Beechnuts vs Baked White Potatoes:
Comparison of macro-nutrients per 1 pound:



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