Comparing Nutrients in 14 ounces Oat Bran Bread VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bread	17%	16%	67%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Oat Bran Bread	Baked Red Potatoes	Recommended Dietary Allowance
Energy	32.3% 937kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	8.64% 2.77g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	25.5% 0.41g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	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	122% 158g	60% 77.8g	130g per day for Men 19-50 years
Sugars	42% 30.6g	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	NA	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	NA	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	47% 18g	19% 7.14g	38g per day for Men 19-50 years
Protein	73.7% 41.3g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bread	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.37mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	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	80.4% 321μg	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% 0mg	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	11.6% 1.75mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bread	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	25.8% 258mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	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	155% 12.4mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	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	80% 560mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	216% 119μg	NA	55μg per day for Men 19-50 years
Sodium	93% 1401mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	32% 3.53mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	4.7% 175g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oat Bran Bread vs Baked Red Potatoes:

• Oat Bran Bread has 7 times more Vitamin B1, 6.9 times more Vitamin B2, 3 times more Vitamin B3, 1.7 times more Vitamin B5, 3 times more Vitamin B9 and 5.5 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.9 times more Vitamin B6, more Vitamin C and 2.3 times more Vitamin K than Oat Bran Bread.
• Both Oat Bran 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 Oat Bran Bread vs Baked Red Potatoes:

• Oat Bran Bread has 7.2 times more Calcium, 4.5 times more Iron, 1.3 times more Magnesium, 4.5 times more Manganese, 2 times more Phosphorus, 29.4 times more Sodium and 2.2 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Copper, 3.7 times more Potassium and 1.7 times more Water than Oat Bran Bread.

Comparison of macro-nutrients per 14 ounces:

• Oat Bran Bread has 2.7 times more Energy, 29.3 times more Fat, 17.4 times more Saturated Fat, 6.9 times more Omega 3, 32.4 times more Omega 6, 2 times more Carbohydrate, 5.4 times more Sugars, 2.5 times more Fiber and 4.5 times more Protein than Baked Whole Red Potatoes.
• Both Oat Bran Bread as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.