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Comparing Nutrients in 14 ounces Baked White PotatoesVS Oranges

Macros Ratio

Protein Fat Carbs

Baked White Potatoes
9%
1%
90%
Oranges
7%
2%
91%
14 oz ▼

Macro Nutrients

12.6%365kcal
Energy
6.43%187kcal
365 kcalvs187 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.61%0.6g
Fat
0.49%0.48g
0.6 gvs0.48 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.5%0.16g
Saturated Fat
0.19%0.06g
0.16 gvs0.06 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.72%0.06g
Omega 3
1.74%0.028g
0.06 gvs0.028 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.14%0.19g
Omega 6
0.42%0.071g
0.19 gvs0.071 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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64.4%83.7g
Carbohydrate
36%46.6g
83.7 gvs46.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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8.38%6.07g
Sugars
51%37g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.07 gvs37 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.97%1.43g
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]
1.43 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.5g
Glucose
NA
2.5 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.6g
Sucrose
NA
1.6 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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22%8.33g
Fiber
25%9.53g
8.33 gvs9.53 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15%8.33g
Protein
6.66%3.73g
8.33 gvs3.73 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
4.85%43.7μg
RAE, retinol activity equivalents
3.97 μgvs43.7 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16%0.19mg
Vitamin B1
28.8%0.35mg
Thiamine
0.19 mgvs0.35 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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13%0.17mg
Vitamin B2
12.2%0.16mg
Riboflavin
0.17 mgvs0.16 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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38%6.06mg
Vitamin B3
7%1.1mg
Niacin, nicotinic acid, niacinamide
6.06 mgvs1.1 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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30.4%1.52mg
Vitamin B5
20%0.99mg
Pantothenic acid
1.52 mgvs0.99 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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64.4%0.84mg
Vitamin B6
18.3%0.24mg
Pyridoxine
0.84 mgvs0.24 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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37.7%151μg
Vitamin B9
29.8%119μg
Folates and Folic Acid
151 μgvs119 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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55.6%50mg
Vitamin C
235%211mg
Ascorbic acid
50 mgvs211 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
4.76%0.71mg
Tocopherols and Tocotrienols
0.16 mgvs0.71 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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8.93%10.7μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
10.7 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.97%39.7mg
Calcium
16%159mg
39.7 mgvs159 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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56%0.5mg
Copper
20%0.18mg
0.5 mgvs0.18 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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31.8%2.54mg
Iron
4.96%0.4mg
2.54 mgvs0.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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25.5%107mg
Magnesium
9.45%39.7mg
107 mgvs39.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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32.6%0.75mg
Manganese
4.3%0.099mg
0.75 mgvs0.099 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
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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42.5%298mg
Phosphorus
7.94%55.6mg
298 mgvs55.6 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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63.5%2159mg
Potassium
21%718mg
2159 mgvs718 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.6%2μg
Selenium
3.6%2μg
2 μgvs2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
1.85%27.8mg
Sodium
0%0mg
27.8 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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12.6%1.4mg
Zinc
2.53%0.28mg
1.4 mgvs0.28 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.1%299g
Water
9.3%344g
299 gvs344 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 White Potatoes vs Oranges:
Comparing minerals per 14 ounces for Baked White Potatoes vs Oranges:
Comparison of macro-nutrients per 14 ounces:



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