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Comparing Nutrients in 100 grams Snacks, granola bites, mixed flavorsVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Snacks, granola bites, mixed flavors
6%
35%
59%
Baked White Potatoes
9%
1%
90%
100 g ▼

Macro Nutrients

15.6%451kcal
Energy
3.17%92kcal
451 kcalvs92 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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18%17.5g
Fat
0.15%0.15g
17.5 gvs0.15 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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31%9.9g
Saturated Fat
0.13%0.04g
9.9 gvs0.04 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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14%0.23g
Omega 3
0.94%0.015g
0.23 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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13.7%2.32g
Omega 6
0.29%0.049g
2.32 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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51%66.3g
Carbohydrate
16.2%21g
66.3 gvs21 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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41.4%30g
Sugars
2.1%1.53g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
30 gvs1.53 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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

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

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15%5.7g
Fiber
5.53%2.1g
5.7 gvs2.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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13%7.17g
Protein
3.75%2.1g
7.17 gvs2.1 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Snacks rich in Protein Buy premium vegan protein powder

Vitamins

0.22%2μg
Vitamin A
0.11%1μg
RAE, retinol activity equivalents
2 μgvs1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16.6%0.2mg
Vitamin B1
4%0.048mg
Thiamine
0.2 mgvs0.048 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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11.2%0.15mg
Vitamin B2
3.3%0.043mg
Riboflavin
0.15 mgvs0.043 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14.5%2.3mg
Vitamin B3
9.55%1.53mg
Niacin, nicotinic acid, niacinamide
2.3 mgvs1.53 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
9%0.45mg
Vitamin B5
7.66%0.38mg
Pantothenic acid
0.45 mgvs0.38 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
11%0.14mg
Vitamin B6
16.2%0.21mg
Pyridoxine
0.14 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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8.25%33μg
Vitamin B9
9.5%38μg
Folates and Folic Acid
33 μgvs38 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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2.9%0.07μg
Vitamin B12
0%0μg
Cobalamin
0.07 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.22%0.2mg
Vitamin C
14%12.6mg
Ascorbic acid
0.2 mgvs12.6 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0.17%1IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
1 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Snacks rich in Vitamin D Buy Vegan Vitamin D
16.7%2.5mg
Vitamin E
0.27%0.04mg
Tocopherols and Tocotrienols
2.5 mgvs0.04 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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7.6%9.1μg
Vitamin K
2.25%2.7μg
Phytomenadione or phylloquinone
9.1 μgvs2.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.1%41mg
Calcium
1%10mg
41 mgvs10 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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27.4%0.25mg
Copper
14%0.13mg
0.25 mgvs0.13 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.008%0.3μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
0.3 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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19.5%1.56mg
Iron
8%0.64mg
1.56 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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16.4%69mg
Magnesium
6.43%27mg
69 mgvs27 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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73%1.7mg
Manganese
8.2%0.19mg
1.7 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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31%216mg
Phosphorus
10.7%75mg
216 mgvs75 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.4%285mg
Potassium
16%544mg
285 mgvs544 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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36.4%20μg
Selenium
0.91%0.5μg
20 μgvs0.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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11%167mg
Sodium
0.47%7mg
167 mgvs7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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17.5%1.92mg
Zinc
3.2%0.35mg
1.92 mgvs0.35 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.21%7.88g
Water
2.04%75.4g
7.88 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 Snacks, granola bites, mixed flavors vs Baked White Potatoes:
Comparing minerals per 100 grams for Snacks, granola bites, mixed flavors vs Baked White Potatoes:
Comparison of macro-nutrients per 100 grams:



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