Comparing Nutrients in 14 ounces Baked Red Potatoes VS Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Baked Red Potatoes	Multi-grain Bread	Recommended Dietary Allowance
Energy	12% 345kcal	36.3% 1052kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	17.3% 16.8g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	11% 3.46g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	51% 0.81g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	39% 6.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	132% 172g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	35% 25.4g	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	13.4% 9.72g	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	% 6.7g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 0g	g per day for Men 19-50 years
Fiber	19% 7.14g	77.3% 29.4g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	26.7% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	80.3% 1.04mg	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	74.4% 298μg	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	55.6% 50mg	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	2.1% 0.32mg	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Multi-grain Bread	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	41% 409mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	124% 1.1mg	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	124% 9.92mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	349% 8.04mg	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	129% 905mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	NA	237% 131μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	101% 1512mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	61.3% 6.75mg	11mg per day for Men 19-50 years
Water	8.22% 304g	3.96% 147g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Multi-grain Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Red Potatoes versus 14 oz of Multi-grain Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Multi-grain Bread:

• 14 ounces of Baked Red Potatoes have 126 times more Vitamin C and 2 times more Vitamin K than Multi-grain Bread.
• While 14 oz of Multi-grain Bread contain 3.9 times more Vitamin B1, 2.6 times more Vitamin B2, 2.5 times more Vitamin B3, 2.8 times more Vitamin B9 and 4.6 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Multi-grain Bread provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E
• 14 ounces of Multi-grain Bread have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Multi-grain Bread:

• 14 ounces of Baked Red Potatoes have 2.4 times more Potassium and 2.1 times more Water than Multi-grain Bread.
• While 14 oz of Multi-grain Bread contain 11.4 times more Calcium, 1.6 times more Copper, 3.6 times more Iron, 2.8 times more Magnesium, 11.7 times more Manganese, 3.2 times more Phosphorus, 31.8 times more Sodium and 4.3 times more Zinc than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Multi-grain Bread contain 3 times more Energy, 28.2 times more Fat, 21.8 times more Saturated Fat, 13.7 times more Omega 3, 34 times more Omega 6, 2.2 times more Carbohydrate, 4.5 times more Sugars, 5.6 times more Fructose, 4.1 times more Fiber and 5.8 times more Protein than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6