Comparing Nutrients in 14 ounces Garlic bread, frozen VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Garlic bread, frozen	10%	43%	47%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Garlic bread, frozen	Baked White Potatoes	Recommended Dietary Allowance
Energy	48% 1389kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	68% 66g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	65.5% 21g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	126% 21.4g	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	127% 166g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	20.2% 14.6g	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	3.4% 2.46g	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	% 1.67g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.6g	g per day for Men 19-50 years
Fiber	26% 9.92g	22% 8.33g	38g per day for Men 19-50 years
Protein	59.3% 33g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	153% 1.83mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.3% 0.33mg	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	185% 738μg	37.7% 151μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13.2% 0.32μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	55.6% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.95% 35.7IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31.2% 4.7mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic bread, frozen	Baked White Potatoes	Recommended Dietary Allowance
Calcium	10.7% 107mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	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	151% 12mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	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	49.3% 345mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	12% 409mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	144% 2159mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	31.4% 3.45mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	3.4% 126g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Garlic bread, frozen vs Baked White Potatoes:

• Garlic bread, frozen has 13 times more Vitamin A, 9.6 times more Vitamin B1, 4.3 times more Vitamin B2, 2.7 times more Vitamin B3, 1.7 times more Vitamin B5, 4.9 times more Vitamin B9, more Vitamin B12, more Vitamin D, 29.5 times more Vitamin E and 10.9 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.5 times more Vitamin B6 and 63 times more Vitamin C than Garlic bread, frozen.

Comparing minerals per 14 ounces for Garlic bread, frozen vs Baked White Potatoes:

• Garlic bread, frozen has 2.7 times more Calcium, 4.8 times more Iron, 2.3 times more Manganese, 33.2 times more Selenium, 77.7 times more Sodium and 2.5 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.3 times more Potassium and 2.4 times more Water than Garlic bread, frozen.
• Both Garlic bread, frozen and Baked Whole White Potatoes have similar amounts of Copper, Magnesium and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Garlic bread, frozen has 3.8 times more Energy, 110.7 times more Fat, 132 times more Saturated Fat, 2.5 times more Omega 3, 109.8 times more Omega 6, 2 times more Carbohydrate, 2.4 times more Sugars and 4 times more Protein than Baked Whole White Potatoes.
• Both Garlic bread, frozen and Baked Whole White Potatoes have similar amounts of Fiber per 14 oz.
• Both Garlic bread, frozen as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.