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Comparing Nutrients in 100 grams Baked PotatoesVS Microwaved Potatoes

Macros Ratio

Protein Fat Carbs

Baked Potatoes
10%
1%
89%
Microwaved Potatoes
9%
1%
90%
100 g ▼

Macro Nutrients

3.2%93kcal
Energy
3.62%105kcal
93 kcalvs105 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.13%0.13g
Fat
0.1%0.1g
0.13 gvs0.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.11%0.034g
Saturated Fat
0.081%0.026g
0.034 gvs0.026 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.81%0.013g
Omega 3
0.63%0.01g
0.013 gvs0.01 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.25%0.043g
Omega 6
0.19%0.032g
0.043 gvs0.032 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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16.3%21g
Carbohydrate
18.6%24.2g
21 gvs24.2 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.63%1.18g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.18 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.47%0.34g
Fructose
NA
≤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]
0.34 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.44g
Glucose
NA
0.44 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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5.8%2.2g
Fiber
6.05%2.3g
2.2 gvs2.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.46%2.5g
Protein
4.36%2.44g
2.5 gvs2.44 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.11%1μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
1 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.33%0.064mg
Vitamin B1
10%0.12mg
Thiamine
0.064 mgvs0.12 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.7%0.048mg
Vitamin B2
2.46%0.032mg
Riboflavin
0.048 mgvs0.032 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.8%1.4mg
Vitamin B3
10.7%1.7mg
Niacin, nicotinic acid, niacinamide
1.4 mgvs1.7 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.52%0.38mg
Vitamin B5
9.08%0.45mg
Pantothenic acid
0.38 mgvs0.45 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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24%0.31mg
Vitamin B6
26.5%0.34mg
Pyridoxine
0.31 mgvs0.34 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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7%28μg
Vitamin B9
3%12μg
Folates and Folic Acid
28 μgvs12 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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10.7%9.6mg
Vitamin C
16.8%15mg
Ascorbic acid
9.6 mgvs15 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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0.27%0.04mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.04 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.67%2μg
Vitamin K
NA
Phytomenadione or phylloquinone
2 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.5%15mg
Calcium
1.1%11mg
15 mgvs11 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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13%0.12mg
Copper
37%0.33mg
0.12 mgvs0.33 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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13.5%1.08mg
Iron
15.5%1.24mg
1.08 mgvs1.24 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.67%28mg
Magnesium
6.43%27mg
28 mgvs27 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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9.52%0.22mg
Manganese
12.7%0.29mg
0.22 mgvs0.29 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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10%70mg
Phosphorus
15%105mg
70 mgvs105 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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15.7%535mg
Potassium
13%447mg
535 mgvs447 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.73%0.4μg
Selenium
0.73%0.4μg
0.4 μgvs0.4 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
0.67%10mg
Sodium
0.53%8mg
10 mgvs8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.27%0.36mg
Zinc
3.27%0.36mg
0.36 mgvs0.36 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.02%75g
Water
1.95%72g
75 gvs72 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 Baked Potatoes vs Microwaved Potatoes:
Comparing minerals per 100 grams for Baked Potatoes vs Microwaved Potatoes:
Comparison of macro-nutrients per 100 grams:



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