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Comparing Nutrients in 7 ounces Baked Red PotatoesVS Multicereal Kaiser Roll

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes
10%
2%
88%
Multicereal Kaiser Roll
13%
18%
69%
7 oz ▼

Macro Nutrients

5.95%173kcal
Energy
18.7%542kcal
173 kcalvs542 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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0.31%0.3g
Fat
11%10.7g
0.3 gvs10.7 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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0.25%0.079g
Saturated Fat
4.34%1.4g
0.079 gvs1.4 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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1.86%0.03g
Omega 3
112%1.8g
0.03 gvs1.8 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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0.57%0.097g
Omega 6
23.3%3.97g
0.097 gvs3.97 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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30%39g
Carbohydrate
68.7%89.3g
39 gvs89.3 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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3.9%2.84g
Sugars
7.66%5.56g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.84 gvs5.56 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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1.2%0.87g
Fructose
0.082%0.06g
≤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 gvs0.06 g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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%1.1g
Glucose
%0.06g
1.1 gvs0.06 g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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%0.89g
Sucrose
%3.97g
0.89 gvs3.97 g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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9.4%3.57g
Fiber
24.5%9.33g
3.57 gvs9.33 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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8.15%4.56g
Protein
30.5%17g
4.56 gvs17 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

0.22%2μg
Vitamin A
0.022%0.2μg
RAE, retinol activity equivalents
2 μgvs0.2 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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12%0.14mg
Vitamin B1
66%0.79mg
Thiamine
0.14 mgvs0.79 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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7.63%0.099mg
Vitamin B2
32%0.42mg
Riboflavin
0.099 mgvs0.42 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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19.8%3.17mg
Vitamin B3
36%5.75mg
Niacin, nicotinic acid, niacinamide
3.17 mgvs5.75 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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13.5%0.68mg
Vitamin B5
16%0.79mg
Pantothenic acid
0.68 mgvs0.79 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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32.4%0.42mg
Vitamin B6
29%0.38mg
Pyridoxine
0.42 mgvs0.38 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
9.72%2.9μg
Biotin
NA μgvs2.9 μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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13.4%53.6μg
Vitamin B9
30.8%123μg
Folates and Folic Acid
53.6 μgvs123 μg
Recommended Dietary Allowance for Vitamin B9 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 for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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27.8%25mg
Vitamin C
0.088%0.079mg
Ascorbic acid
25 mgvs0.079 mg
Recommended Dietary Allowance for Vitamin C 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 for Vitamin D is 600IU per day for Men 19-50 years .

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1.06%0.16mg
Vitamin E
15%2.24mg
Tocopherols and Tocotrienols
0.16 mgvs2.24 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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4.63%5.56μg
Vitamin K
4.63%5.56μg
Phytomenadione or phylloquinone
5.56 μgvs5.56 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

1.8%18mg
Calcium
17%169mg
18 mgvs169 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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38.4%0.35mg
Copper
79.4%0.71mg
0.35 mgvs0.71 mg
Recommended Dietary Allowance for Copper 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 for Fluoride is 4000μg per day for Men 19-50 years .

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17.4%1.4mg
Iron
79.4%6.35mg
1.4 mgvs6.35 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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13.2%55.6mg
Magnesium
37%155mg
55.6 mgvs155 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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15%0.34mg
Manganese
112%2.58mg
0.34 mgvs2.58 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
15%6.75μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs6.75 μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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20.4%143mg
Phosphorus
52.7%369mg
143 mgvs369 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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32%1082mg
Potassium
15%510mg
1082 mgvs510 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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NA
Selenium
86.6%47.6μg
NA μgvs47.6 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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1.6%24mg
Sodium
79.4%1191mg
24 mgvs1191 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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7.2%0.79mg
Zinc
29.6%3.25mg
0.79 mgvs3.25 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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4.1%152g
Water
1.93%71.4g
152 gvs71.4 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Nutrient Comparison: Baked Red Potatoes VS Multicereal Kaiser Roll per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Multicereal Kaiser Roll to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Multicereal Kaiser Roll:

Comparing minerals per 7 ounces for Baked Red Potatoes vs Multicereal Kaiser Roll:

Comparison of macro-nutrients per 7 ounces:




Compare more foods per 7 oz: