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Comparing Nutrients in 100 grams Tortillas, ready-to-bake or -fry, whole wheatVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Tortillas, ready-to-bake or -fry, whole wheat
13%
28%
59%
Baked White Potatoes
9%
1%
90%
100 g ▼

Macro Nutrients

10.7%310kcal
Energy
3.17%92kcal
310 kcalvs92 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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10%9.76g
Fat
0.15%0.15g
9.76 gvs0.15 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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15.2%4.88g
Saturated Fat
0.13%0.04g
4.88 gvs0.04 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.06%0.033g
Omega 3
0.94%0.015g
0.033 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.64%0.96g
Omega 6
0.29%0.049g
0.96 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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35.3%46g
Carbohydrate
16.2%21g
46 gvs21 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.37%2.44g
Sugars
2.1%1.53g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.44 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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25.8%9.8g
Fiber
5.53%2.1g
9.8 gvs2.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17.4%9.76g
Protein
3.75%2.1g
9.76 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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68.6%0.82mg
Vitamin B1
4%0.048mg
Thiamine
0.82 mgvs0.048 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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22.2%0.29mg
Vitamin B2
3.3%0.043mg
Riboflavin
0.29 mgvs0.043 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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30.4%4.86mg
Vitamin B3
9.55%1.53mg
Niacin, nicotinic acid, niacinamide
4.86 mgvs1.53 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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

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24%0.31mg
Vitamin B6
16.2%0.21mg
Pyridoxine
0.31 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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34.5%138μg
Vitamin B9
9.5%38μg
Folates and Folic Acid
138 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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6%0.9mg
Vitamin E
0.27%0.04mg
Tocopherols and Tocotrienols
0.9 mgvs0.04 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.75%4.5μg
Vitamin K
2.25%2.7μg
Phytomenadione or phylloquinone
4.5 μgvs2.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

24.4%244mg
Calcium
1%10mg
244 mgvs10 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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29.6%0.27mg
Copper
14%0.13mg
0.27 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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33%2.63mg
Iron
8%0.64mg
2.63 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20.2%85mg
Magnesium
6.43%27mg
85 mgvs27 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
8.2%0.19mg
NA 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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49.4%346mg
Phosphorus
10.7%75mg
346 mgvs75 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.7%262mg
Potassium
16%544mg
262 mgvs544 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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67.3%37μg
Selenium
0.91%0.5μg
37 μgvs0.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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41%617mg
Sodium
0.47%7mg
617 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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0.81%30g
Water
2.04%75.4g
30 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 Tortillas, ready-to-bake or -fry, whole wheat vs Baked White Potatoes:
Comparing minerals per 100 grams for Tortillas, ready-to-bake or -fry, whole wheat vs Baked White Potatoes:
Comparison of macro-nutrients per 100 grams:



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