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Comparing Nutrients in 100 grams Raw QuinoaVS Baked Red Potatoes

Macros Ratio

Protein Fat Carbs

Raw Quinoa
15%
15%
70%
Baked Red Potatoes
10%
2%
88%
100 g ▼

Macro Nutrients

12.7%368kcal
Energy
3%87kcal
368 kcalvs87 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.26%6.07g
Fat
0.15%0.15g
6.07 gvs0.15 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.2%0.71g
Saturated Fat
0.13%0.04g
0.71 gvs0.04 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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16.3%0.26g
Omega 3
0.94%0.015g
0.26 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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17.5%2.98g
Omega 6
0.29%0.049g
2.98 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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49.4%64g
Carbohydrate
15%19.6g
64 gvs19.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
1.97%1.43g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs1.43 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.61%0.44g
≤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 gvs0.44 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.55g
NA gvs0.55 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.45g
NA gvs0.45 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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18.4%7g
Fiber
4.74%1.8g
7 gvs1.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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25.2%14g
Protein
4.1%2.3g
14 gvs2.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

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

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30%0.36mg
Vitamin B1
6%0.072mg
Thiamine
0.36 mgvs0.072 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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24.5%0.32mg
Vitamin B2
3.85%0.05mg
Riboflavin
0.32 mgvs0.05 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.5%1.52mg
Vitamin B3
9.97%1.6mg
Niacin, nicotinic acid, niacinamide
1.52 mgvs1.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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15.4%0.77mg
Vitamin B5
6.82%0.34mg
Pantothenic acid
0.77 mgvs0.34 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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37.5%0.49mg
Vitamin B6
16.3%0.21mg
Pyridoxine
0.49 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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46%184μg
Vitamin B9
6.75%27μg
Folates and Folic Acid
184 μgvs27 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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NA
Vitamin C
14%12.6mg
Ascorbic acid
NA 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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16.3%2.44mg
Vitamin E
0.53%0.08mg
Tocopherols and Tocotrienols
2.44 mgvs0.08 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
2.33%2.8μg
Phytomenadione or phylloquinone
0 μgvs2.8 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.7%47mg
Calcium
0.9%9mg
47 mgvs9 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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65.6%0.59mg
Copper
19.3%0.17mg
0.59 mgvs0.17 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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57%4.57mg
Iron
8.75%0.7mg
4.57 mgvs0.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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47%197mg
Magnesium
6.67%28mg
197 mgvs28 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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88.4%2.03mg
Manganese
7.52%0.17mg
2.03 mgvs0.17 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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65.3%457mg
Phosphorus
10.3%72mg
457 mgvs72 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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16.6%563mg
Potassium
16%545mg
563 mgvs545 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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15.5%8.5μg
Selenium
NA
8.5 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.33%5mg
Sodium
0.8%12mg
5 mgvs12 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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28%3.1mg
Zinc
3.64%0.4mg
3.1 mgvs0.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.36%13.3g
Water
2.07%76.7g
13.3 gvs76.7 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 Raw Quinoa vs Baked Red Potatoes:
Comparing minerals per 100 grams for Raw Quinoa vs Baked Red Potatoes:
Comparison of macro-nutrients per 100 grams:



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