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Comparing Nutrients in 100 grams BrazilnutsVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Brazilnuts
8%
85%
7%
Baked White Potatoes
9%
1%
90%
100 g ▼

Macro Nutrients

22.7%659kcal
Energy
3.17%92kcal
659 kcalvs92 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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69%67g
Fat
0.15%0.15g
67 gvs0.15 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
50.4%16g
Saturated Fat
0.13%0.04g
16 gvs0.04 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.25%0.036g
Omega 3
0.94%0.015g
0.036 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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143%24.4g
Omega 6
0.29%0.049g
24.4 gvs0.049 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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9.03%11.7g
Carbohydrate
16.2%21g
11.7 gvs21 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
3.2%2.33g
Sugars
2.1%1.53g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.33 gvs1.53 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
Fructose
0.5%0.36g
≤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 gvs0.36 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0g
Glucose
%0.63g
0 gvs0.63 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%2.33g
Sucrose
%0.4g
2.33 gvs0.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
19.7%7.5g
Fiber
5.53%2.1g
7.5 gvs2.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
25.6%14.3g
Protein
3.75%2.1g
14.3 gvs2.1 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0.11%1μg
RAE, retinol activity equivalents
0 μgvs1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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51.4%0.62mg
Vitamin B1
4%0.048mg
Thiamine
0.62 mgvs0.048 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.7%0.035mg
Vitamin B2
3.3%0.043mg
Riboflavin
0.035 mgvs0.043 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
1.84%0.3mg
Vitamin B3
9.55%1.53mg
Niacin, nicotinic acid, niacinamide
0.3 mgvs1.53 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
3.68%0.18mg
Vitamin B5
7.66%0.38mg
Pantothenic acid
0.18 mgvs0.38 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7.77%0.1mg
Vitamin B6
16.2%0.21mg
Pyridoxine
0.1 mgvs0.21 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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5.5%22μg
Vitamin B9
9.5%38μg
Folates and Folic Acid
22 μgvs38 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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0.78%0.7mg
Vitamin C
14%12.6mg
Ascorbic acid
0.7 mgvs12.6 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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37.7%5.65mg
Vitamin E
0.27%0.04mg
Tocopherols and Tocotrienols
5.65 mgvs0.04 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
2.25%2.7μg
Phytomenadione or phylloquinone
0 μgvs2.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

16%160mg
Calcium
1%10mg
160 mgvs10 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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194%1.74mg
Copper
14%0.13mg
1.74 mgvs0.13 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
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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30.4%2.43mg
Iron
8%0.64mg
2.43 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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89.5%376mg
Magnesium
6.43%27mg
376 mgvs27 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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53%1.22mg
Manganese
8.2%0.19mg
1.22 mgvs0.19 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds 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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104%725mg
Phosphorus
10.7%75mg
725 mgvs75 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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19.4%659mg
Potassium
16%544mg
659 mgvs544 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3485%1917μg
Selenium
0.91%0.5μg
1917 μgvs0.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.2%3mg
Sodium
0.47%7mg
3 mgvs7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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37%4.06mg
Zinc
3.2%0.35mg
4.06 mgvs0.35 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.092%3.42g
Water
2.04%75.4g
3.42 gvs75.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Brazilnuts vs Baked White Potatoes:
Comparing minerals per 100 grams for Brazilnuts vs Baked White Potatoes:
Comparison of macro-nutrients per 100 grams:



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