Comparing Nutrients in 14 ounces Baked Red Potatoes VS Seasoned Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Baked Red Potatoes	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	12% 345kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	17.3% 5.52g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	48.7% 8.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	209% 272g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	31.4% 22.8g	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	2.4% 1.75g	11% 7.86g	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	% 2.2g	% 6.83g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 0g	g per day for Men 19-50 years
Fiber	19% 7.14g	51% 19.4g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	318% 3.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	153% 24.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	49.5% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	52.2% 0.68mg	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	26.8% 107μg	118% 472μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	58% 1.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	12% 10.7mg	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	2.1% 0.32mg	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	152% 183μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	72.2% 722mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	108% 0.97mg	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	34.7% 2.78mg	244% 19.5mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	170% 3.9mg	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	41% 286mg	100% 703mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	27% 917mg	3400mg per day for Men 19-50 years
Selenium	NA	178% 98μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	556% 8335mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	51.6% 5.68mg	11mg per day for Men 19-50 years
Water	8.22% 304g	0.68% 25.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Seasoned Dry Bread Crumbs :

• Baked Whole Red Potatoes have 1.2 times more Vitamin B6 and 4.7 times more Vitamin C than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 10 times more Vitamin A, 13.3 times more Vitamin B1, 8.3 times more Vitamin B2, 3.9 times more Vitamin B3, 1.8 times more Vitamin B5, 4.4 times more Vitamin B9, more Vitamin B12, 3.3 times more Vitamin E and 16.4 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Seasoned Dry Bread Crumbs :

• Baked Whole Red Potatoes have 2.4 times more Potassium and 12.1 times more Water than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 20.2 times more Calcium, 1.4 times more Copper, 7 times more Iron, 1.6 times more Magnesium, 5.7 times more Manganese, 2.5 times more Phosphorus, 175 times more Sodium and 3.6 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 14 ounces:

• Seasoned Grated Dry Bread Crumbs contain 4.4 times more Energy, 36.5 times more Fat, 34.8 times more Saturated Fat, 14.4 times more Omega 3, 42.5 times more Omega 6, 3.5 times more Carbohydrate, 4 times more Sugars, 4.5 times more Fructose, 2.7 times more Fiber and 6.1 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.