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Comparing Nutrients in 500 calories Wheat BranVS Baked White Potatoes

Weight per 500 calories

Wheat Bran
232g
Baked White Potatoes
544g

Wheat Bran has 2.3 times more energy per 100g than Baked White Potatoes. It has above average energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Wheat Bran or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Wheat Bran
17%
11%
72%
Baked White Potatoes
9%
1%
90%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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10%9.84g
Fat
0.84%0.82g
9.84 gvs0.82 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.56%1.46g
Saturated Fat
0.68%0.22g
1.46 gvs0.22 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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24%0.39g
Omega 3
5.1%0.082g
0.39 gvs0.082 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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27.8%4.7g
Omega 6
1.57%0.27g
4.7 gvs0.27 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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115%149g
Carbohydrate
88%115g
149 gvs115 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.3%0.95g
Sugars
11.5%8.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.95 gvs8.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
2.7%1.96g
≤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 gvs1.96 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%3.42g
NA gvs3.42 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%2.17g
NA gvs2.17 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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261%99g
Fiber
30%11.4g
99 gvs11.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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64.3%36g
Protein
20.4%11.4g
36 gvs11.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0.6%5.43μg
RAE, retinol activity equivalents
0 μgvs5.43 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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101%1.2mg
Vitamin B1
21.7%0.26mg
Thiamine
1.2 mgvs0.26 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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103%1.34mg
Vitamin B2
18%0.23mg
Riboflavin
1.34 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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196%31.4mg
Vitamin B3
52%8.3mg
Niacin, nicotinic acid, niacinamide
31.4 mgvs8.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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101%5.05mg
Vitamin B5
41.6%2.1mg
Pantothenic acid
5.05 mgvs2.1 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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232%3mg
Vitamin B6
88.2%1.15mg
Pyridoxine
3 mgvs1.15 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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45.7%183μg
Vitamin B9
51.6%207μg
Folates and Folic Acid
183 μgvs207 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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0%0mg
Vitamin C
76%68.5mg
Ascorbic acid
0 mgvs68.5 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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23%3.45mg
Vitamin E
1.45%0.22mg
Tocopherols and Tocotrienols
3.45 mgvs0.22 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.67%4.4μg
Vitamin K
12.2%14.7μg
Phytomenadione or phylloquinone
4.4 μgvs14.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

17%169mg
Calcium
5.43%54.3mg
169 mgvs54.3 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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257%2.3mg
Copper
76.7%0.69mg
2.3 mgvs0.69 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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306%24.5mg
Iron
43.5%3.48mg
24.5 mgvs3.48 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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337%1414mg
Magnesium
35%147mg
1414 mgvs147 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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1157%26.6mg
Manganese
44.7%1.03mg
26.6 mgvs1.03 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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335%2345mg
Phosphorus
58.2%408mg
2345 mgvs408 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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80.5%2736mg
Potassium
87%2957mg
2736 mgvs2957 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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327%180μg
Selenium
4.94%2.7μg
180 μgvs2.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.31%4.63mg
Sodium
2.54%38mg
4.63 mgvs38 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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153%17mg
Zinc
17.3%1.9mg
17 mgvs1.9 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.62%23g
Water
11%410g
23 gvs410 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Wheat Bran vs Baked White Potatoes:
Comparing minerals per 500 calories for Wheat Bran vs Baked White Potatoes:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: