Comparing Nutrients in 14 ounces Potato Bread VS Snacks, crisped rice bar, chocolate chip

Macros Ratio

	Protein	Fat	Carbs
Potato Bread	19%	11%	70%
Snacks, crisped rice bar, chocolate chip	5%	28%	67%

Macro Nutrients

	Potato Bread	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Energy	36.4% 1056kcal	55.3% 1603kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.4g	55.2% 53.6g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	65% 20.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	49.6% 0.79g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	80.5% 13.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	223% 290g	130g per day for Men 19-50 years
Sugars	51.3% 37.2g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	66% 25g	23% 8.73g	38g per day for Men 19-50 years
Protein	88.6% 49.6g	36% 20.2g	56g per day for Men 19-50 years

Vitamins

	Potato Bread	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.75mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	183% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.24mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	215% 2.8mg	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	125% 500μg	139% 556μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25% 0.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.32% 7.94IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.4% 1.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Bread	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Calcium	74.6% 746mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	41.5% 0.37mg	137% 1.23mg	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	112% 8.93mg	313% 25mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	43.7% 1mg	172% 3.96mg	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	209% 1465mg	76% 532mg	700mg per day for Men 19-50 years
Potassium	84% 2850mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	68.6% 37.7μg	70% 38.5μg	55μg per day for Men 19-50 years
Sodium	99% 1488mg	73.6% 1103mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.75% 27.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Bread VS Snacks, crisped rice bar, chocolate chip per 14 oz

Compare the macro and micronutrient content in 14 oz of Potato Bread versus 14 oz of Snacks, crisped rice bar, chocolate chip to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Potato Bread vs Snacks, crisped rice bar, chocolate chip:

• 14 ounces of Potato Bread have more Vitamin B5 and more Vitamin B12 than Snacks, crisped rice bar, chocolate chip.
• While 14 oz of Snacks, crisped rice bar, chocolate chip contain 2.8 times more Vitamin B1, 5.7 times more Vitamin B2, 5.6 times more Vitamin B3 and 3 times more Vitamin B6 than Potato Bread.
• Both Potato Bread and Snacks, crisped rice bar, chocolate chip provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Snacks, crisped rice bar, chocolate chip have insufficient amounts of Vitamin B5 and Vitamin B12
• Both Potato Bread as well as Snacks, crisped rice bar, chocolate chip have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Potato Bread vs Snacks, crisped rice bar, chocolate chip:

• 14 ounces of Potato Bread have 9 times more Calcium, 2.8 times more Phosphorus, 4.3 times more Potassium, 1.3 times more Sodium and 1.7 times more Zinc than Snacks, crisped rice bar, chocolate chip.
• While 14 oz of Snacks, crisped rice bar, chocolate chip contain 3.3 times more Copper, 2.8 times more Iron, 1.7 times more Magnesium and 3.9 times more Manganese than Potato Bread.
• Both Potato Bread and Snacks, crisped rice bar, chocolate chip contain similar levels of Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Potato Bread have 2.9 times more Fiber and 2.5 times more Protein than Snacks, crisped rice bar, chocolate chip.
• While 14 oz of Snacks, crisped rice bar, chocolate chip contain 1.5 times more Energy, 4.3 times more Fat, more Saturated Fat, more Omega 3, more Omega 6 and 1.6 times more Carbohydrate than Potato Bread.
• 14 ounces of Potato Bread provide inadequate amounts of Omega 3 and Omega 6