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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Wheat Reduced-calorie Bread	21%	11%	68%

Macro Nutrients

	Baked Potato Flesh	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Energy	12.7% 369kcal	29.7% 861kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	10.4% 3.33g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	25.7% 4.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	130% 169g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	20.3% 14.7g	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	8.87% 6.43g	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	NA	% 3.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	116% 44g	38g per day for Men 19-50 years
Protein	14% 7.78g	94% 53g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	18.3% 0.24mg	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	8.93% 35.7μg	90% 361μg	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	56.4% 51mg	0.44% 0.4mg	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	1.06% 0.16mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	2% 20mg	64.7% 647mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	75.4% 0.68mg	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	17.4% 1.4mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	209% 4.8mg	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	28.3% 198mg	84.5% 591mg	700mg per day for Men 19-50 years
Potassium	45.6% 1552mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	219% 121μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	88% 1318mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	8.1% 299g	4.25% 157g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Baked Potato Flesh have 5 times more Vitamin B6 and 128 times more Vitamin C than Wheat Reduced-calorie Bread.
• While 14 oz of Wheat Reduced-calorie Bread contain 3.3 times more Vitamin B1, 6.7 times more Vitamin B2, 2.7 times more Vitamin B3 and 10.1 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• 14 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 14 ounces of Wheat Reduced-calorie Bread have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Wheat Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

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

• 14 ounces of Baked Potato Flesh have 1.3 times more Copper, 2.6 times more Potassium and 1.9 times more Water than Wheat Reduced-calorie Bread.
• While 14 oz of Wheat Reduced-calorie Bread contain 32.6 times more Calcium, 8.3 times more Iron, 1.7 times more Magnesium, 7.5 times more Manganese, 3 times more Phosphorus, 101.3 times more Selenium, 66.4 times more Sodium and 4.7 times more Zinc than Baked Potatoes Flesh no Salt.
• 14 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Wheat Reduced-calorie Bread contain 2.3 times more Energy, 29.2 times more Fat, 32.3 times more Saturated Fat, 8.8 times more Omega 3, 34.4 times more Omega 6, 2 times more Carbohydrate, 2.2 times more Sugars, 7.4 times more Fiber and 6.8 times more Protein than Baked Potatoes Flesh no Salt.
• 14 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6