Comparing Nutrients in 14 ounces Baked Red Potatoes VS Bread, stuffing, cornbread, dry mix, prepared

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Bread, stuffing, cornbread, dry mix, prepared	7%	44%	49%

Macro Nutrients

	Baked Red Potatoes	Bread, stuffing, cornbread, dry mix, prepared	Recommended Dietary Allowance
Energy	12% 345kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	21.8% 6.97g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	29% 0.46g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	60.4% 10.3g	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	67% 87g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	0% 0g	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	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Bread, stuffing, cornbread, dry mix, prepared	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	38.7% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	31% 4.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	11.6% 0.15mg	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	96% 385μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	3.53% 3.18mg	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	22.5% 3.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Bread, stuffing, cornbread, dry mix, prepared	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	30.4% 0.27mg	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	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	19.7% 0.45mg	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	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	NA	222% 122μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	139% 2088mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	8.22% 304g	6.96% 258g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Bread, stuffing, cornbread, dry mix, prepared per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Red Potatoes versus 14 oz of Bread, stuffing, cornbread, dry mix, prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Bread, stuffing, cornbread, dry mix, prepared:

• 14 ounces of Baked Red Potatoes have 1.3 times more Vitamin B3, 5.7 times more Vitamin B5, 5.6 times more Vitamin B6 and 15.8 times more Vitamin C than Bread, stuffing, cornbread, dry mix, prepared.
• While 14 oz of Bread, stuffing, cornbread, dry mix, prepared contain 78 times more Vitamin A, 1.6 times more Vitamin B1, 1.8 times more Vitamin B2, 3.6 times more Vitamin B9, 10.6 times more Vitamin E and 3.1 times more Vitamin K than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• 14 ounces of Bread, stuffing, cornbread, dry mix, prepared have insufficient amounts of Vitamin B5 and Vitamin C
• Both Baked Whole Red Potatoes as well as Bread, stuffing, cornbread, dry mix, prepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Bread, stuffing, cornbread, dry mix, prepared:

• 14 ounces of Baked Red Potatoes have 2.5 times more Copper, 2.2 times more Magnesium, 1.5 times more Manganese, 2.1 times more Phosphorus, 8.8 times more Potassium and 1.7 times more Zinc than Bread, stuffing, cornbread, dry mix, prepared.
• While 14 oz of Bread, stuffing, cornbread, dry mix, prepared contain 2.9 times more Calcium, 1.3 times more Iron and 43.8 times more Sodium than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes lack sufficient amounts of Calcium
• 14 ounces of Bread, stuffing, cornbread, dry mix, prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Bread, stuffing, cornbread, dry mix, prepared contain 2.1 times more Energy, 58.7 times more Fat, 43.9 times more Saturated Fat, 7.8 times more Omega 3, 52.8 times more Omega 6, 1.6 times more Fiber and 1.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Bread, stuffing, cornbread, dry mix, prepared offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6