Comparing Nutrients in 14 ounces Multi-grain Bread VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Multi-grain Bread	20%	14%	66%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Multi-grain Bread	Baked Red Potatoes	Recommended Dietary Allowance
Energy	36.3% 1052kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.8g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	11% 3.46g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	51% 0.81g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	39% 6.6g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	132% 172g	60% 77.8g	130g per day for Men 19-50 years
Sugars	35% 25.4g	7.83% 5.68g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	13.4% 9.72g	2.4% 1.75g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 6.7g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.8g	g per day for Men 19-50 years
Fiber	77.3% 29.4g	19% 7.14g	38g per day for Men 19-50 years
Protein	95% 53g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Multi-grain Bread	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.7% 1.33mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	64.7% 0.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	74.4% 298μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	55.6% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.8% 1.47mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	41% 409mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	124% 1.1mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	124% 9.92mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	73.7% 310mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	349% 8.04mg	30% 0.69mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	129% 905mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	27% 913mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	237% 131μg	NA	55μg per day for Men 19-50 years
Sodium	101% 1512mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	61.3% 6.75mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	3.96% 147g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Multi-grain Bread vs Baked Red Potatoes:

• Multi-grain Bread has 3.9 times more Vitamin B1, 2.6 times more Vitamin B2, 2.5 times more Vitamin B3, 1.2 times more Vitamin B6, 2.8 times more Vitamin B9 and 4.6 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 126 times more Vitamin C and 2 times more Vitamin K than Multi-grain Bread.
• Both Multi-grain Bread and Baked Whole Red Potatoes have similar amounts of Vitamin B5 per 14 oz.
• Both Multi-grain Bread as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Multi-grain Bread vs Baked Red Potatoes:

• Multi-grain Bread has 11.4 times more Calcium, 1.6 times more Copper, 3.6 times more Iron, 2.8 times more Magnesium, 11.7 times more Manganese, 3.2 times more Phosphorus, 31.8 times more Sodium and 4.3 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.4 times more Potassium and 2.1 times more Water than Multi-grain Bread.

Comparison of macro-nutrients per 14 ounces:

• Multi-grain Bread has 3 times more Energy, 28.2 times more Fat, 21.8 times more Saturated Fat, 13.7 times more Omega 3, 34 times more Omega 6, 2.2 times more Carbohydrate, 4.5 times more Sugars, 5.6 times more Fructose, 4.1 times more Fiber and 5.8 times more Protein than Baked Whole Red Potatoes.
• Both Multi-grain Bread as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.