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Comparing Nutrients in 100 grams Medium Rye flourVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Medium Rye flour
12%
4%
84%
Baked White Potatoes
9%
1%
90%
100 g ▼

Macro Nutrients

12%349kcal
Energy
3.17%92kcal
349 kcalvs92 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.57%1.52g
Fat
0.15%0.15g
1.52 gvs0.15 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.56%0.18g
Saturated Fat
0.13%0.04g
0.18 gvs0.04 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6.13%0.098g
Omega 3
0.94%0.015g
0.098 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.5%0.6g
Omega 6
0.29%0.049g
0.6 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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58%75.4g
Carbohydrate
16.2%21g
75.4 gvs21 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.5%1.1g
Sugars
2.1%1.53g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.1 gvs1.53 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.17%0.12g
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]
0.12 gvs0.36 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.06g
Glucose
%0.63g
0.06 gvs0.63 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.9g
Sucrose
%0.4g
0.9 gvs0.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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31%12g
Fiber
5.53%2.1g
12 gvs2.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.4%11g
Protein
3.75%2.1g
11 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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24%0.29mg
Vitamin B1
4%0.048mg
Thiamine
0.29 mgvs0.048 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.77%0.11mg
Vitamin B2
3.3%0.043mg
Riboflavin
0.11 mgvs0.043 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10.8%1.73mg
Vitamin B3
9.55%1.53mg
Niacin, nicotinic acid, niacinamide
1.73 mgvs1.53 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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9.84%0.49mg
Vitamin B5
7.66%0.38mg
Pantothenic acid
0.49 mgvs0.38 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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20.6%0.27mg
Vitamin B6
16.2%0.21mg
Pyridoxine
0.27 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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8.5%34μg
Vitamin B9
9.5%38μg
Folates and Folic Acid
34 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%0mg
Vitamin C
14%12.6mg
Ascorbic acid
0 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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9.53%1.43mg
Vitamin E
0.27%0.04mg
Tocopherols and Tocotrienols
1.43 mgvs0.04 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.9%5.9μg
Vitamin K
2.25%2.7μg
Phytomenadione or phylloquinone
5.9 μgvs2.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.4%24mg
Calcium
1%10mg
24 mgvs10 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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36.8%0.33mg
Copper
14%0.13mg
0.33 mgvs0.13 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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31.8%2.54mg
Iron
8%0.64mg
2.54 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15%63mg
Magnesium
6.43%27mg
63 mgvs27 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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105%2.4mg
Manganese
8.2%0.19mg
2.4 mgvs0.19 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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32%225mg
Phosphorus
10.7%75mg
225 mgvs75 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11%374mg
Potassium
16%544mg
374 mgvs544 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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26%14.4μg
Selenium
0.91%0.5μg
14.4 μgvs0.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.13%2mg
Sodium
0.47%7mg
2 mgvs7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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19.7%2.17mg
Zinc
3.2%0.35mg
2.17 mgvs0.35 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.3%11g
Water
2.04%75.4g
11 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 Medium Rye flour vs Baked White Potatoes:
Comparing minerals per 100 grams for Medium Rye flour vs Baked White Potatoes:
Comparison of macro-nutrients per 100 grams:



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