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Comparing Nutrients in 100 grams Bread, white, commercially prepared, toasted, low sodium no saltVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Bread, white, commercially prepared, toasted, low sodium no salt
12%
12%
76%
Baked White Potatoes
9%
1%
90%
100 g ▼

Macro Nutrients

10%293kcal
Energy
3.17%92kcal
293 kcalvs92 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.12%4g
Fat
0.15%0.15g
4 gvs0.15 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.8%0.89g
Saturated Fat
0.13%0.04g
0.89 gvs0.04 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.44%0.039g
Omega 3
0.94%0.015g
0.039 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.6%0.78g
Omega 6
0.29%0.049g
0.78 gvs0.049 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0.34%1mg
Cholesterol
0%0mg
1 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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42%54.4g
Carbohydrate
16.2%21g
54.4 gvs21 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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

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NA
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]
NA gvs0.36 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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

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

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16%9g
Protein
3.75%2.1g
9 gvs2.1 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

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

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34.6%0.42mg
Vitamin B1
4%0.048mg
Thiamine
0.42 mgvs0.048 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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26%0.34mg
Vitamin B2
3.3%0.043mg
Riboflavin
0.34 mgvs0.043 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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24.5%3.93mg
Vitamin B3
9.55%1.53mg
Niacin, nicotinic acid, niacinamide
3.93 mgvs1.53 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.56%0.28mg
Vitamin B5
7.66%0.38mg
Pantothenic acid
0.28 mgvs0.38 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.85%0.063mg
Vitamin B6
16.2%0.21mg
Pyridoxine
0.063 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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23.8%95μg
Vitamin B9
9.5%38μg
Folates and Folic Acid
95 μgvs38 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0.83%0.02μg
Vitamin B12
0%0μg
Cobalamin
0.02 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
14%12.6mg
Ascorbic acid
0 mgvs12.6 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
0.27%0.04mg
Tocopherols and Tocotrienols
NA mgvs0.04 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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

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Minerals

12%119mg
Calcium
1%10mg
119 mgvs10 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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15.3%0.14mg
Copper
14%0.13mg
0.14 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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41.6%3.33mg
Iron
8%0.64mg
3.33 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.2%26mg
Magnesium
6.43%27mg
26 mgvs27 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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18.3%0.42mg
Manganese
8.2%0.19mg
0.42 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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14.7%103mg
Phosphorus
10.7%75mg
103 mgvs75 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.85%131mg
Potassium
16%544mg
131 mgvs544 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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

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25%376mg
Sodium
0.47%7mg
376 mgvs7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.2%0.68mg
Zinc
3.2%0.35mg
0.68 mgvs0.35 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.82%30.4g
Water
2.04%75.4g
30.4 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 Bread, white, commercially prepared, toasted, low sodium no salt vs Baked White Potatoes:
Comparing minerals per 100 grams for Bread, white, commercially prepared, toasted, low sodium no salt vs Baked White Potatoes:
Comparison of macro-nutrients per 100 grams:



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