Nutrition Facts Comparison Tool

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Food #3:

Nutrition Facts Comparison for:

#1 - Potatoes Russet flesh and skin baked
100 grams (100g)

#2 - Potatoes Russet flesh and skin baked
1 potato large (3" to 4-1/4" dia. (299g)

#3 - Potatoes Russet flesh and skin baked
1 potato medium (2-1/4" to 3-1/4" dia.) (173g)

Food Number#1#2#3
Serving Size (Grams)100g299g173g
Macronutrients
Calories97290168
Fat (%DV)0.13g
(0%)
0.39g
(1%)
0.22g
(0%)
Saturated Fat (%DV)0.032g
(0%)
0.096g
(0%)
0.055g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)21.4g
(7%)
64.1g
(21%)
37.1g
(12%)
Fiber (%DV)2.3g
(9%)
6.9g
(28%)
4g
(16%)
Net-Carbs19.1g57.2g33.1g
Sugar1.1g3.2g1.9g
Protein2.6g7.9g4.5g
Vitamins
Vitamin A (%DV)10IU
(0%)
29.9IU
(1%)
17.3IU
(0%)
Retinol Equiv.1μg2.99μg1.73μg
Retinol0μg0μg0μg
Alpha-Carotene0μg0μg0μg
Beta-Carotene6μg17.94μg10.38μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
0.067mg
(4%)
0.2mg
(13%)
0.116mg
(8%)
Vitamin B2 (%DV)
Riboflavin
0.048mg
(3%)
0.144mg
(8%)
0.083mg
(5%)
Vitamin B3 (%DV)
Niacin
1.348mg
(7%)
4.031mg
(20%)
2.332mg
(12%)
Vitamin B5 (%DV)
Pantothenic Acid
0.38mg
(4%)
1.136mg
(11%)
0.657mg
(7%)
Vitamin B6 (%DV)0.354mg
(18%)
1.058mg
(53%)
0.612mg
(31%)
Vitamin B9 (%DV)
Folate
26μg
(7%)
77.74μg
(19%)
44.98μg
(11%)
Folic Acid0μg0μg0μg
Food Folate26μg77.74μg44.98μg
Dietary Folate Equivalents26μg77.74μg44.98μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)8.3mg
(14%)
24.82mg
(41%)
14.36mg
(24%)
Vitamin D (%DV)0IU
0μg
(0%)
0IU
0μg
(0%)
0IU
0μg
(0%)
Vitamin D2 (%DV)
Ergocalciferol
~IU
~μg
~IU
~μg
~IU
~μg
Vitamin D3 (%DV)
Cholecalciferol
~IU
~μg
~IU
~μg
~IU
~μg
Vitamin E (%DV)0.07mg
(0%)
0.21mg
(1%)
0.12mg
(1%)
Vitamin K (%DV)2μg
(3%)
5.98μg
(7%)
3.46μg
(4%)
K1 - Dihydrophyllo-quinone0μg0μg0μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
15mg
(3%)
44.85mg
(8%)
25.95mg
(5%)
Lycopene0μg0μg0μg
Lutein + Zeaxanthin19μg56.81μg32.87μg
Minerals
Calcium (%DV)18mg
(2%)
53.82mg
(5%)
31.14mg
(3%)
Copper (%DV)0.107mg
(5%)
0.32mg
(16%)
0.185mg
(9%)
Iron (%DV)1.07mg
(6%)
3.2mg
(18%)
1.85mg
(10%)
Potassium (%DV)550mg
(16%)
1644.5mg
(47%)
951.5mg
(27%)
Phosphorus (%DV)71mg
(7%)
212.29mg
(21%)
122.83mg
(12%)
Magnesium (%DV)30mg
(8%)
89.7mg
(22%)
51.9mg
(13%)
Manganese (%DV)0.228mg
(11%)
0.682mg
(34%)
0.394mg
(20%)
Sodium (%DV)14mg
(1%)
42mg
(2%)
24mg
(1%)
Selenium (%DV)0.5μg
(1%)
1.5μg
(2%)
0.87μg
(1%)
Zinc (%DV)0.35mg
(2%)
1.05mg
(7%)
0.61mg
(4%)
Carbs and Sugars
Starch17.45g52.18g30.19g
Sucrose0.39g1.17g0.67g
Glucose0.37g1.11g0.64g
Fructose0.32g0.96g0.55g
Lactose0g0g0g
Maltose0g0g0g
Galactose0g0g0g
Fatty Acids
Omega 3 to Omega 6 Ratio0.320.320.32
Omega 6 to Omega 3 Ratio3.153.153.15
Total Omega 3s13mg39mg22mg
18D3 Linolenic13mg39mg22mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)0mg0mg0mg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapent-aenoic (EPA)0mg0mg0mg
22D5 Docosapent-aenoic (DPA)0mg0mg0mg
22D6 Docosahex-aenoic (DHA)0mg0mg0mg
Total Omega 6s41mg123mg71mg
18D241mg123mg71mg
18D2CN6 Linoleic (LA)~mg~mg~mg
18D2CLA Conjugated Linoleic (CLA)~mg~mg~mg
18D3CN6 Gamma-linolenic (GLA)~mg~mg~mg
20D2CN6 Eicosadienoic~mg~mg~mg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg~mg~mg
20D4N6 Arachidonic (AA)~mg~mg~mg
22D4 Adrenic (AA)~mg~mg~mg
Essential Amino Acids
Histidine
(%RDI)
44mg
(6%)
132mg
(19%)
76mg
(11%)
Isoleucine
(%RDI)
85mg
(6%)
254mg
(18%)
147mg
(11%)
Leucine
(%RDI)
125mg
(5%)
374mg
(14%)
216mg
(8%)
Lysine
(%RDI)
137mg
(7%)
410mg
(20%)
237mg
(11%)
Methionine
(%RDI)
41mg
(6%)
123mg
(17%)
71mg
(10%)
Phenylalanine
(%RDI)
104mg
(12%)
311mg
(36%)
180mg
(21%)
Threonine
(%RDI)
86mg
(8%)
257mg
(24%)
149mg
(14%)
Tryptophan
(%RDI)
27mg
(10%)
81mg
(29%)
47mg
(17%)
Valine
(%RDI)
131mg
(7%)
392mg
(22%)
227mg
(12%)
More Amino Acids
Arginine130mg389mg225mg
Alanine80mg239mg138mg
Aspartic Acid615mg1839mg1064mg
Cystine
(%RDI)
31mg
(11%)
93mg
(32%)
54mg
(19%)
Glutamic Acid450mg1346mg779mg
Glycine73mg218mg126mg
Proline81mg242mg140mg
Serine95mg284mg164mg
Tyrosine
(%RDI)
62mg
(7%)
185mg
(21%)
107mg
(12%)
Hydroxy-proline~mg~mg~mg
Other
Ash1.35g4.04g2.34g
Water74.45g222.61g128.8g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride45.2μg135.15μg78.2μg
Stats
Percent of
Daily Calorie Target
4.85%14.5%8.4%
Percent Water74.5%222.6%128.8%
Protein to Carb Ratio (g/g)0.120.120.12

Source: USDA National Nutrient Database - Release 28.
* Percent Daily Values are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
Each "~" denotes a missing value.


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