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Comparing Nutrients in 14 ounces Baked PotatoesVS Almonds

Macros Ratio

Protein Fat Carbs

Baked Potatoes
10%
1%
89%
Almonds
14%
72%
14%
14 oz ▼

Macro Nutrients

12.7%369kcal
Energy
79.2%2298kcal
369 kcalvs2298 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.53%0.52g
Fat
204%198g
0.52 gvs198 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.42%0.13g
Saturated Fat
47%15g
0.13 gvs15 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.22%0.052g
Omega 3
0.74%0.012g
0.052 gvs0.012 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1%0.17g
Omega 6
288%49g
0.17 gvs49 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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64.6%84g
Carbohydrate
65.8%85.5g
84 gvs85.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.46%4.7g
Sugars
24%17.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.7 gvs17.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.86%1.35g
Fructose
0.6%0.44g
≤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]
1.35 gvs0.44 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.75g
Glucose
%0.67g
1.75 gvs0.67 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.6g
Sucrose
%15.7g
1.6 gvs15.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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23%8.73g
Fiber
131%49.6g
8.73 gvs49.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
17.7%9.92g
Protein
150%84g
9.92 gvs84 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0.44%3.97μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
3.97 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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21%0.25mg
Vitamin B1
68%0.81mg
Thiamine
0.25 mgvs0.81 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14.7%0.19mg
Vitamin B2
347%4.5mg
Riboflavin
0.19 mgvs4.5 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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35%5.6mg
Vitamin B3
89.7%14.4mg
Niacin, nicotinic acid, niacinamide
5.6 mgvs14.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
30%1.5mg
Vitamin B5
37.4%1.87mg
Pantothenic acid
1.5 mgvs1.87 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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95%1.23mg
Vitamin B6
42%0.54mg
Pyridoxine
1.23 mgvs0.54 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
754%226μg
Biotin
NA μgvs226 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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27.8%111μg
Vitamin B9
43.7%175μg
Folates and Folic Acid
111 μgvs175 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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42.3%38mg
Vitamin C
0%0mg
Ascorbic acid
38 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
678%102mg
Tocopherols and Tocotrienols
0.16 mgvs102 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.6%7.94μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
7.94 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

5.95%59.5mg
Calcium
107%1068mg
59.5 mgvs1068 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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52%0.47mg
Copper
455%4.1mg
0.47 mgvs4.1 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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53.6%4.3mg
Iron
184%14.7mg
4.3 mgvs14.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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26.5%111mg
Magnesium
255%1072mg
111 mgvs1072 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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37.8%0.87mg
Manganese
376%8.65mg
0.87 mgvs8.65 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
400%180μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs180 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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39.7%278mg
Phosphorus
273%1909mg
278 mgvs1909 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
62.5%2123mg
Potassium
85.6%2909mg
2123 mgvs2909 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.9%1.6μg
Selenium
29.6%16.3μg
1.6 μgvs16.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
2.65%39.7mg
Sodium
0.26%3.97mg
39.7 mgvs3.97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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13%1.43mg
Zinc
113%12.4mg
1.43 mgvs12.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.03%297g
Water
0.47%17.5g
297 gvs17.5 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Baked Potatoes vs Almonds:
Comparing minerals per 14 ounces for Baked Potatoes vs Almonds:
Comparison of macro-nutrients per 14 ounces:



Compare more foods per 14 oz: