Comparing Nutrients in 14 ounces Wheat Reduced-calorie Bread VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Wheat Reduced-calorie Bread	21%	11%	68%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Wheat Reduced-calorie Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	29.7% 861kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.33g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	NA	1.6g per day for Men 19-50 years
Omega 6	25.7% 4.37g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	130% 169g	80% 104g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	3.78% 2.74g	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	8.87% 6.43g	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	% 3.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	116% 44g	27% 10.3g	38g per day for Men 19-50 years
Protein	94% 53g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Wheat Reduced-calorie Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	NA	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	90% 361μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.35% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Reduced-calorie Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	64.7% 647mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	75.4% 0.68mg	NA	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	144% 11.5mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	NA	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	NA	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	84.5% 591mg	NA	700mg per day for Men 19-50 years
Potassium	17.5% 595mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	219% 121μg	NA	55μg per day for Men 19-50 years
Sodium	88% 1318mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	NA	11mg per day for Men 19-50 years
Water	4.25% 157g	7.3% 270g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Reduced-calorie Bread VS Frozen Roasted Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Wheat Reduced-calorie Bread versus 14 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Wheat Reduced-calorie Bread vs Frozen Roasted Potatoes with Salt:

• Both Wheat Reduced-calorie Bread and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 14 oz
• Both Wheat Reduced-calorie Bread as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Wheat Reduced-calorie Bread vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Wheat Reduced-calorie Bread have 10.9 times more Calcium and 5.8 times more Iron than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 3 times more Potassium than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per 14 ounces.
• 14 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Wheat Reduced-calorie Bread have 1.7 times more Energy, 1.6 times more Fat, 5 times more Saturated Fat, 1.6 times more Carbohydrate, 5.4 times more Sugars, 4.3 times more Fiber and 6 times more Protein than Frozen Roasted Potatoes with Salt.