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Comparing Nutrients in 300 calories Plain Chapati BreadVS Baked White Potatoes

Weight per 300 calories

Plain Chapati Bread
101g
Baked White Potatoes
326g

Plain Chapati Bread has 3.2 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Plain Chapati Bread or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Plain Chapati Bread
15%
23%
62%
Baked White Potatoes
9%
1%
90%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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7.76%7.53g
Fat
0.5%0.49g
7.53 gvs0.49 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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6.16%1.97g
Saturated Fat
0.41%0.13g
1.97 gvs0.13 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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8.33%0.13g
Omega 3
3.06%0.049g
0.13 gvs0.049 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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6%1.02g
Omega 6
0.94%0.16g
1.02 gvs0.16 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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

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36%47g
Carbohydrate
53%68.7g
47 gvs68.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.8%2.75g
Sugars
6.9%5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.75 gvs5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.75%0.55g
Fructose
1.6%1.17g
≤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]
0.55 gvs1.17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.25g
Glucose
%2.05g
0.25 gvs2.05 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.29g
Sucrose
%1.3g
0.29 gvs1.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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13%4.95g
Fiber
18%6.85g
4.95 gvs6.85 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20.3%11.4g
Protein
12.2%6.85g
11.4 gvs6.85 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

NA
Vitamin A
0.36%3.26μg
RAE, retinol activity equivalents
NA μgvs3.26 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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46.3%0.56mg
Vitamin B1
13%0.16mg
Thiamine
0.56 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15.5%0.2mg
Vitamin B2
10.8%0.14mg
Riboflavin
0.2 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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43%6.85mg
Vitamin B3
31%5mg
Niacin, nicotinic acid, niacinamide
6.85 mgvs5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11.7%0.59mg
Vitamin B5
25%1.25mg
Pantothenic acid
0.59 mgvs1.25 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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21%0.27mg
Vitamin B6
53%0.69mg
Pyridoxine
0.27 mgvs0.69 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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15.4%61.6μg
Vitamin B9
31%124μg
Folates and Folic Acid
61.6 μgvs124 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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

Find Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12
NA
Vitamin C
45.7%41mg
Ascorbic acid
NA mgvs41 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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5.93%0.89mg
Vitamin E
0.87%0.13mg
Tocopherols and Tocotrienols
0.89 mgvs0.13 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
7.34%8.8μg
Phytomenadione or phylloquinone
NA μgvs8.8 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

9.4%94mg
Calcium
3.26%32.6mg
94 mgvs32.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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28.3%0.25mg
Copper
46%0.41mg
0.25 mgvs0.41 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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38%3.04mg
Iron
26%2.1mg
3.04 mgvs2.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15%62.6mg
Magnesium
21%88mg
62.6 mgvs88 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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55%1.26mg
Manganese
26.8%0.62mg
1.26 mgvs0.62 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Baked Products 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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26.6%186mg
Phosphorus
35%245mg
186 mgvs245 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.9%269mg
Potassium
52%1774mg
269 mgvs1774 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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99%54.2μg
Selenium
2.96%1.63μg
54.2 μgvs1.63 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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27.5%413mg
Sodium
1.52%23mg
413 mgvs23 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.4%1.6mg
Zinc
10.4%1.14mg
1.6 mgvs1.14 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.9%33.3g
Water
6.65%246g
33.3 gvs246 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Plain Chapati Bread vs Baked White Potatoes:
Comparing minerals per 300 calories for Plain Chapati Bread vs Baked White Potatoes:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: