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

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Baked White Potatoes	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	12.6% 365kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	11.8% 3.76g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	42.3% 7.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	144% 187g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	38% 27.5g	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	1.97% 1.43g	14.6% 10.6g	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	% 2.5g	% 7.3g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 0g	g per day for Men 19-50 years
Fiber	22% 8.33g	84.6% 32g	38g per day for Men 19-50 years
Protein	15% 8.33g	103% 57.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Toasted 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	16% 0.19mg	80.4% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	87.3% 1.14mg	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	37.7% 151μg	69.5% 278μg	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	1.06% 0.16mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	44% 441mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	135% 1.2mg	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	31.8% 2.54mg	135% 10.8mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	380% 8.74mg	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	42.5% 298mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	258% 142μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	110% 1643mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	66.8% 7.34mg	11mg per day for Men 19-50 years
Water	8.1% 299g	3.37% 125g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 126 times more Vitamin C and 1.8 times more Vitamin K than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 5.1 times more Vitamin B1, 3.3 times more Vitamin B2, 2.9 times more Vitamin B3, 1.4 times more Vitamin B6, 1.8 times more Vitamin B9 and 10 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Toasted Multi-grain Bread with Whole-grain have similar amounts of Vitamin B5 per 14 oz.
• Both Baked Whole White Potatoes as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Baked Whole White Potatoes have 2.2 times more Potassium and 2.4 times more Water than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 11.1 times more Calcium, 2.4 times more Copper, 4.3 times more Iron, 3.1 times more Magnesium, 11.6 times more Manganese, 3.3 times more Phosphorus, 71.6 times more Selenium, 59.1 times more Sodium and 5.3 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 14 ounces:

• Toasted Multi-grain Bread with Whole-grain contains 3.1 times more Energy, 30.7 times more Fat, 23.7 times more Saturated Fat, 14.9 times more Omega 3, 37 times more Omega 6, 2.2 times more Carbohydrate, 4.5 times more Sugars, 7.4 times more Fructose, 3.9 times more Fiber and 6.9 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.