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Comparing Nutrients in 100 grams Raw AmaranthVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Raw Amaranth
14%
17%
69%
Baked White Potatoes
9%
1%
90%
100 g ▼

Macro Nutrients

12.8%371kcal
Energy
3.17%92kcal
371 kcalvs92 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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7.24%7g
Fat
0.15%0.15g
7 gvs0.15 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.56%1.46g
Saturated Fat
0.13%0.04g
1.46 gvs0.04 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.63%0.042g
Omega 3
0.94%0.015g
0.042 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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16%2.74g
Omega 6
0.29%0.049g
2.74 gvs0.049 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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50%65.3g
Carbohydrate
16.2%21g
65.3 gvs21 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.33%1.7g
Sugars
2.1%1.53g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.7 gvs1.53 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.014%0.01g
Fructose
0.5%0.36g
≤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]
0.01 gvs0.36 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.27g
Glucose
%0.63g
0.27 gvs0.63 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.4g
Sucrose
%0.4g
1.4 gvs0.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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17.6%6.7g
Fiber
5.53%2.1g
6.7 gvs2.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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24.2%13.6g
Protein
3.75%2.1g
13.6 gvs2.1 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0.11%1μg
RAE, retinol activity equivalents
0 μgvs1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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9.67%0.12mg
Vitamin B1
4%0.048mg
Thiamine
0.12 mgvs0.048 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15.4%0.2mg
Vitamin B2
3.3%0.043mg
Riboflavin
0.2 mgvs0.043 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.77%0.92mg
Vitamin B3
9.55%1.53mg
Niacin, nicotinic acid, niacinamide
0.92 mgvs1.53 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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29%1.46mg
Vitamin B5
7.66%0.38mg
Pantothenic acid
1.46 mgvs0.38 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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45.5%0.59mg
Vitamin B6
16.2%0.21mg
Pyridoxine
0.59 mgvs0.21 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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20.5%82μg
Vitamin B9
9.5%38μg
Folates and Folic Acid
82 μgvs38 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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4.67%4.2mg
Vitamin C
14%12.6mg
Ascorbic acid
4.2 mgvs12.6 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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7.93%1.2mg
Vitamin E
0.27%0.04mg
Tocopherols and Tocotrienols
1.2 mgvs0.04 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
2.25%2.7μg
Phytomenadione or phylloquinone
0 μgvs2.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

16%159mg
Calcium
1%10mg
159 mgvs10 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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58.3%0.53mg
Copper
14%0.13mg
0.53 mgvs0.13 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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95%7.6mg
Iron
8%0.64mg
7.6 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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59%248mg
Magnesium
6.43%27mg
248 mgvs27 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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145%3.33mg
Manganese
8.2%0.19mg
3.33 mgvs0.19 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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79.6%557mg
Phosphorus
10.7%75mg
557 mgvs75 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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15%508mg
Potassium
16%544mg
508 mgvs544 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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34%18.7μg
Selenium
0.91%0.5μg
18.7 μgvs0.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.27%4mg
Sodium
0.47%7mg
4 mgvs7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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26%2.87mg
Zinc
3.2%0.35mg
2.87 mgvs0.35 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.31%11.3g
Water
2.04%75.4g
11.3 gvs75.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Raw Amaranth vs Baked White Potatoes:
Comparing minerals per 100 grams for Raw Amaranth vs Baked White Potatoes:
Comparison of macro-nutrients per 100 grams:



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