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Comparing Nutrients in 7 ounces Baked Red PotatoesVS Bread, white, commercially prepared (includes soft bread crumbs)

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes
10%
2%
88%
Bread, white, commercially prepared (includes soft bread crumbs)
13%
11%
76%
7 oz ▼

Macro Nutrients

5.95%173kcal
Energy
18.2%528kcal
173 kcalvs528 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.31%0.3g
Fat
6.8%6.6g
0.3 gvs6.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.25%0.079g
Saturated Fat
4.33%1.4g
0.079 gvs1.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.86%0.03g
Omega 3
20.6%0.33g
0.03 gvs0.33 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.57%0.097g
Omega 6
16.6%2.83g
0.097 gvs2.83 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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30%39g
Carbohydrate
75.4%98g
39 gvs98 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.9%2.84g
Sugars
15.5%11.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.84 gvs11.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.2%0.87g
Fructose
6.65%4.82g
≤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]
0.87 gvs4.82 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.1g
Glucose
%3.1g
1.1 gvs3.1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.89g
Sucrose
%0g
0.89 gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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9.4%3.57g
Fiber
14%5.36g
3.57 gvs5.36 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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8.15%4.56g
Protein
31.4%17.6g
4.56 gvs17.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.22%2μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
2 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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12%0.14mg
Vitamin B1
88%1.06mg
Thiamine
0.14 mgvs1.06 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.63%0.099mg
Vitamin B2
37%0.48mg
Riboflavin
0.099 mgvs0.48 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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19.8%3.17mg
Vitamin B3
59.3%9.5mg
Niacin, nicotinic acid, niacinamide
3.17 mgvs9.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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13.5%0.68mg
Vitamin B5
21.3%1.06mg
Pantothenic acid
0.68 mgvs1.06 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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32.4%0.42mg
Vitamin B6
13.3%0.17mg
Pyridoxine
0.42 mgvs0.17 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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13.4%53.6μg
Vitamin B9
55%220μg
Folates and Folic Acid
53.6 μgvs220 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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27.8%25mg
Vitamin C
0%0mg
Ascorbic acid
25 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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1.06%0.16mg
Vitamin E
2.9%0.44mg
Tocopherols and Tocotrienols
0.16 mgvs0.44 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.63%5.56μg
Vitamin K
0.33%0.4μg
Phytomenadione or phylloquinone
5.56 μgvs0.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.8%18mg
Calcium
28.6%286mg
18 mgvs286 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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38.4%0.35mg
Copper
22.3%0.2mg
0.35 mgvs0.2 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
2.43%97μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs97 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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17.4%1.4mg
Iron
89.5%7.16mg
1.4 mgvs7.16 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13.2%55.6mg
Magnesium
11%45.6mg
55.6 mgvs45.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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15%0.34mg
Manganese
46.2%1.06mg
0.34 mgvs1.06 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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20.4%143mg
Phosphorus
27.8%194mg
143 mgvs194 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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32%1082mg
Potassium
7.35%250mg
1082 mgvs250 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
79.4%43.7μg
NA μgvs43.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.6%24mg
Sodium
65%972mg
24 mgvs972 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.2%0.79mg
Zinc
13.4%1.47mg
0.79 mgvs1.47 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.1%152g
Water
1.95%72.3g
152 gvs72.3 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 Baked Red Potatoes vs Bread, white, commercially prepared (includes soft bread crumbs):
Comparing minerals per 7 ounces for Baked Red Potatoes vs Bread, white, commercially prepared (includes soft bread crumbs):
Comparison of macro-nutrients per 7 ounces:



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