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Comparing Nutrients in 5 ounces Popcorn, microwave, regular (butter) flavor, made with palm oilVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Popcorn, microwave, regular (butter) flavor, made with palm oil
6%
51%
43%
Baked White Potatoes
9%
1%
90%
5 oz ▼

Macro Nutrients

26%758kcal
Energy
4.5%130kcal
758 kcalvs130 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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44%43g
Fat
0.22%0.21g
43 gvs0.21 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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64.7%20.7g
Saturated Fat
0.18%0.057g
20.7 gvs0.057 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.06%0.017g
Omega 3
1.33%0.021g
0.017 gvs0.021 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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34.2%5.8g
Omega 6
0.41%0.069g
5.8 gvs0.069 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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62.4%81g
Carbohydrate
23%30g
81 gvs30 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.59%0.43g
Sugars
3%2.17g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.43 gvs2.17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
Fructose
0.7%0.51g
≤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 gvs0.51 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g
Glucose
%0.89g
0 gvs0.89 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.43g
Sucrose
%0.57g
0.43 gvs0.57 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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37.3%14g
Fiber
7.83%2.98g
14 gvs2.98 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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21.2%12g
Protein
5.3%2.98g
12 gvs2.98 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.4%12.8μg
Vitamin A
0.16%1.4μg
RAE, retinol activity equivalents
12.8 μgvs1.4 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.55%0.067mg
Vitamin B1
5.67%0.068mg
Thiamine
0.067 mgvs0.068 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.54%0.085mg
Vitamin B2
4.7%0.061mg
Riboflavin
0.085 mgvs0.061 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14.3%2.3mg
Vitamin B3
13.5%2.17mg
Niacin, nicotinic acid, niacinamide
2.3 mgvs2.17 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.7%0.28mg
Vitamin B5
11%0.54mg
Pantothenic acid
0.28 mgvs0.54 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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34%0.44mg
Vitamin B6
23%0.3mg
Pyridoxine
0.44 mgvs0.3 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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5.3%21.3μg
Vitamin B9
13.5%54μg
Folates and Folic Acid
21.3 μgvs54 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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0%0mg
Vitamin C
20%18mg
Ascorbic acid
0 mgvs18 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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27.5%4.12mg
Vitamin E
0.38%0.057mg
Tocopherols and Tocotrienols
4.12 mgvs0.057 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5.08%6.1μg
Vitamin K
3.2%3.83μg
Phytomenadione or phylloquinone
6.1 μgvs3.83 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.26%32.6mg
Calcium
1.4%14mg
32.6 mgvs14 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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32%0.29mg
Copper
20%0.18mg
0.29 mgvs0.18 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0%0μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
0 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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36.5%2.9mg
Iron
11.3%0.91mg
2.9 mgvs0.91 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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37%156mg
Magnesium
9.1%38.3mg
156 mgvs38.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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47.6%1.1mg
Manganese
11.6%0.27mg
1.1 mgvs0.27 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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55.7%390mg
Phosphorus
15%106mg
390 mgvs106 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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16.4%557mg
Potassium
22.7%771mg
557 mgvs771 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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15.2%8.36μg
Selenium
1.3%0.71μg
8.36 μgvs0.71 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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72%1082mg
Sodium
0.66%9.92mg
1082 mgvs9.92 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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30%3.3mg
Zinc
4.5%0.5mg
3.3 mgvs0.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.034%1.28g
Water
2.9%107g
1.28 gvs107 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil vs Baked White Potatoes:
Comparing minerals per 5 ounces for Popcorn, microwave, regular (butter) flavor, made with palm oil vs Baked White Potatoes:
Comparison of macro-nutrients per 5 ounces:



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