Comparing Nutrients in 14 ounces Rye Reduced-calorie Bread VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Rye Reduced-calorie Bread	16%	12%	72%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Rye Reduced-calorie Bread	Baked Potato Flesh	Recommended Dietary Allowance
Energy	27.8% 806kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.5g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.8g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	12.5% 9.1g	9.3% 6.75g	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	125% 47.6g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	64.5% 36g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Rye Reduced-calorie Bread	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.46mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.7% 10mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	92% 1.2mg	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	57.5% 230μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.76% 1.6mg	56.4% 51mg	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	7.4% 1.1mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	30% 302mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	95% 0.85mg	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	154% 12.3mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	27.8% 0.64mg	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	44.2% 310mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	45.6% 1552mg	3400mg per day for Men 19-50 years
Selenium	201% 111μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	136% 2036mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	4.93% 183g	8.1% 299g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye Reduced-calorie Bread VS Baked Potato Flesh per 14 oz

Compare the macro and micronutrient content in 14 oz of Rye Reduced-calorie Bread versus 14 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Rye Reduced-calorie Bread vs Baked Potato Flesh:

• 14 ounces of Rye Reduced-calorie Bread have 3.5 times more Vitamin B1, 11.4 times more Vitamin B2, 1.8 times more Vitamin B3 and 6.4 times more Vitamin B9 than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain 1.9 times more Vitamin B5, 3.9 times more Vitamin B6 and 32 times more Vitamin C than Rye Reduced-calorie Bread.
• 14 ounces of Rye Reduced-calorie Bread have insufficient amounts of Vitamin C
• 14 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Rye Reduced-calorie Bread as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Rye Reduced-calorie Bread vs Baked Potato Flesh:

• 14 ounces of Rye Reduced-calorie Bread have 15.2 times more Calcium, 8.9 times more Iron, 2.8 times more Manganese, 1.6 times more Phosphorus, 93 times more Selenium, 102.6 times more Sodium and 2.3 times more Zinc than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain 1.6 times more Copper, 4 times more Potassium and 1.6 times more Water than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Baked Potato Flesh contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Rye Reduced-calorie Bread have 2.2 times more Energy, 29 times more Fat, 4.1 times more Omega 3, 22.2 times more Omega 6, 1.9 times more Carbohydrate, 1.3 times more Sugars, 8 times more Fiber and 4.6 times more Protein than Baked Potato Flesh.
• 14 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6