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Comparing Nutrients in 7 ounces Microwaved Potatoes SkinVS Stewed Canned Tomatoes

Macros Ratio

Protein Fat Carbs

Microwaved Potatoes Skin
13%
1%
86%
Stewed Canned Tomatoes
12%
6%
82%
7 oz ▼

Macro Nutrients

9.03%262kcal
Energy
1.78%51.6kcal
262 kcalvs51.6 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.2%0.2g
Fat
0.39%0.38g
0.2 gvs0.38 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.16%0.052g
Saturated Fat
0.16%0.052g
0.052 gvs0.052 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.24%0.02g
Omega 3
0.37%0.006g
0.02 gvs0.006 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.37%0.064g
Omega 6
0.86%0.15g
0.064 gvs0.15 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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45.2%58.8g
Carbohydrate
9.45%12.3g
58.8 gvs12.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
9.63%7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
5.15%3.73g
≤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 gvs3.73 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%3.23g
NA gvs3.23 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.04g
NA gvs0.04 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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28.7%11g
Fiber
5.22%2g
11 gvs2 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15.6%8.7g
Protein
3.22%1.8g
8.7 gvs1.8 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%0μg
Vitamin A
2%18μg
RAE, retinol activity equivalents
0 μgvs18 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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11.7%0.14mg
Vitamin B1
7.6%0.091mg
Thiamine
0.14 mgvs0.091 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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11.4%0.15mg
Vitamin B2
5.34%0.069mg
Riboflavin
0.15 mgvs0.069 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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27.5%4.4mg
Vitamin B3
8.86%1.4mg
Niacin, nicotinic acid, niacinamide
4.4 mgvs1.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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23.6%1.18mg
Vitamin B5
4.52%0.23mg
Pantothenic acid
1.18 mgvs0.23 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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75%0.98mg
Vitamin B6
2.6%0.034mg
Pyridoxine
0.98 mgvs0.034 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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8.43%33.7μg
Vitamin B9
2.5%9.92μg
Folates and Folic Acid
33.7 μgvs9.92 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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33.7%30.4mg
Vitamin C
17.4%15.7mg
Ascorbic acid
30.4 mgvs15.7 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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NA
Vitamin E
11%1.65mg
Tocopherols and Tocotrienols
NA mgvs1.65 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
3.97%4.76μg
Phytomenadione or phylloquinone
NA μgvs4.76 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

9.13%91mg
Calcium
6.75%67.5mg
91 mgvs67.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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194%1.75mg
Copper
24.7%0.22mg
1.75 mgvs0.22 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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147%11.8mg
Iron
33%2.64mg
11.8 mgvs2.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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17.5%73.4mg
Magnesium
5.67%24mg
73.4 mgvs24 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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84.6%1.94mg
Manganese
5.1%0.12mg
1.94 mgvs0.12 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 .

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23.2%163mg
Phosphorus
5.67%39.7mg
163 mgvs39.7 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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38%1290mg
Potassium
12%411mg
1290 mgvs411 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.8%0.99μg
Selenium
2.16%1.2μg
0.99 μgvs1.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.1%31.8mg
Sodium
29.2%439mg
31.8 mgvs439 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9.2%1mg
Zinc
3.07%0.34mg
1 mgvs0.34 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.4%126g
Water
4.9%182g
126 gvs182 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Microwaved Potatoes Skin vs Stewed Canned Tomatoes:
Comparing minerals per 7 ounces for Microwaved Potatoes Skin vs Stewed Canned Tomatoes:
Comparison of macro-nutrients per 7 ounces:



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