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Comparing Nutrients in 5 ounces Wheat GermVS Baked Red Potatoes

Macros Ratio

Protein Fat Carbs

Wheat Germ
24%
23%
53%
Baked Red Potatoes
10%
2%
88%
5 oz ▼

Macro Nutrients

17.6%510kcal
Energy
4.25%123kcal
510 kcalvs123 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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14.2%13.8g
Fat
0.22%0.21g
13.8 gvs0.21 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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7.38%2.36g
Saturated Fat
0.18%0.057g
2.36 gvs0.057 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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64%1.02g
Omega 3
1.33%0.021g
1.02 gvs0.021 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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44%7.5g
Omega 6
0.41%0.069g
7.5 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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56.5%73.4g
Carbohydrate
21.4%27.8g
73.4 gvs27.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
2.8%2.03g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs2.03 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.86%0.62g
≤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]
NA gvs0.62 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.78g
NA gvs0.78 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.64g
NA gvs0.64 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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49.2%18.7g
Fiber
6.7%2.55g
18.7 gvs2.55 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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58.6%33g
Protein
5.82%3.26g
33 gvs3.26 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0.16%1.4μg
RAE, retinol activity equivalents
0 μgvs1.4 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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222%2.67mg
Vitamin B1
8.5%0.1mg
Thiamine
2.67 mgvs0.1 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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54.4%0.71mg
Vitamin B2
5.45%0.071mg
Riboflavin
0.71 mgvs0.071 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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60.4%9.66mg
Vitamin B3
14%2.26mg
Niacin, nicotinic acid, niacinamide
9.66 mgvs2.26 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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64%3.2mg
Vitamin B5
9.67%0.48mg
Pantothenic acid
3.2 mgvs0.48 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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142%1.84mg
Vitamin B6
23%0.3mg
Pyridoxine
1.84 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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100%398μg
Vitamin B9
9.57%38.3μg
Folates and Folic Acid
398 μgvs38.3 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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NA
Vitamin E
0.76%0.11mg
Tocopherols and Tocotrienols
NA mgvs0.11 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
3.3%3.97μg
Phytomenadione or phylloquinone
NA μgvs3.97 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

5.53%55.3mg
Calcium
1.28%12.8mg
55.3 mgvs12.8 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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125%1.13mg
Copper
27.4%0.25mg
1.13 mgvs0.25 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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111%8.87mg
Iron
12.4%0.99mg
8.87 mgvs0.99 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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80.7%339mg
Magnesium
9.45%39.7mg
339 mgvs39.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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820%19mg
Manganese
10.7%0.25mg
19 mgvs0.25 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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171%1194mg
Phosphorus
14.6%102mg
1194 mgvs102 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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37%1264mg
Potassium
22.7%773mg
1264 mgvs773 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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204%112μg
Selenium
NA
112 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.13%17mg
Sodium
1.13%17mg
17 mgvs17 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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158%17.4mg
Zinc
5.15%0.57mg
17.4 mgvs0.57 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.43%15.8g
Water
2.94%109g
15.8 gvs109 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 Wheat Germ vs Baked Red Potatoes:
Comparing minerals per 5 ounces for Wheat Germ vs Baked Red Potatoes:
Comparison of macro-nutrients per 5 ounces:



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