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

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Toasted Multi-grain Bread	Baked White Potatoes	Recommended Dietary Allowance
Energy	39.4% 1143kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	11.8% 3.76g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	42.3% 7.2g	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	144% 187g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	38% 27.5g	8.38% 6.07g	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	14.6% 10.6g	1.97% 1.43g	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	% 7.3g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.6g	g per day for Men 19-50 years
Fiber	84.6% 32g	22% 8.33g	38g per day for Men 19-50 years
Protein	103% 57.6g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	Baked White 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	80.4% 0.96mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	64.4% 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	69.5% 278μg	37.7% 151μg	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	10.6% 1.6mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Baked White Potatoes	Recommended Dietary Allowance
Calcium	44% 441mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	56% 0.5mg	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	135% 10.8mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	80.3% 337mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	380% 8.74mg	32.6% 0.75mg	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	140% 980mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	258% 142μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	110% 1643mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	66.8% 7.34mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	3.37% 125g	8.1% 299g	3700g per day for Men 19-50 years

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

• Toasted Multi-grain Bread with Whole-grain has 5.1 times more Vitamin B1, 3.3 times more Vitamin B2, 2.9 times more Vitamin B3, 1.4 times more Vitamin B6, 1.8 times more Vitamin B9 and 10 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 126 times more Vitamin C and 1.8 times more Vitamin K than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Baked Whole White Potatoes have similar amounts of Vitamin B5 per 14 oz.
• Both Toasted Multi-grain Bread with Whole-grain as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Toasted Multi-grain Bread with Whole-grain has 11.1 times more Calcium, 2.4 times more Copper, 4.3 times more Iron, 3.1 times more Magnesium, 11.6 times more Manganese, 3.3 times more Phosphorus, 71.6 times more Selenium, 59.1 times more Sodium and 5.3 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.2 times more Potassium and 2.4 times more Water than Toasted Multi-grain Bread with Whole-grain.

Comparison of macro-nutrients per 14 ounces:

• Toasted Multi-grain Bread with Whole-grain has 3.1 times more Energy, 30.7 times more Fat, 23.7 times more Saturated Fat, 14.9 times more Omega 3, 37 times more Omega 6, 2.2 times more Carbohydrate, 4.5 times more Sugars, 7.4 times more Fructose, 3.9 times more Fiber and 6.9 times more Protein than Baked Whole White Potatoes.
• Both Toasted Multi-grain Bread with Whole-grain as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.