Comparing Nutrients in 14 ounces Baked White Potatoes VS Toasted Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Toasted Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Baked White Potatoes	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	12.6% 365kcal	35.4% 1028kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	19.6% 19g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	9.5% 3.04g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	28.3% 0.45g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	41% 6.94g	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	133% 173g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	46.3% 33.6g	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	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	51% 19.4g	38g per day for Men 19-50 years
Protein	15% 8.33g	80.8% 45.2g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Toasted Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	12.2% 0.16mg	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	68.5% 274μg	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% 0mg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	56.4% 0.51mg	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	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	131% 3mg	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	65.8% 460mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	238% 131μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	102% 1536mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	8.1% 299g	4.13% 153g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Toasted Oat Bran Bread:

• Baked Whole White Potatoes have 3.4 times more Vitamin B5, 5.3 times more Vitamin B6, more Vitamin C and 2.1 times more Vitamin K than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 9.2 times more Vitamin B1, 8 times more Vitamin B2, 3.1 times more Vitamin B3, 1.8 times more Vitamin B9 and 12 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Toasted Oat Bran Bread 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 Oat Bran Bread:

• Baked Whole White Potatoes have 4.4 times more Potassium and 2 times more Water than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 7.1 times more Calcium, 5.4 times more Iron, 1.3 times more Magnesium, 4 times more Manganese, 1.5 times more Phosphorus, 66 times more Selenium, 55.3 times more Sodium and 3 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Toasted Oat Bran Bread have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Toasted Oat Bran Bread contains 2.8 times more Energy, 32 times more Fat, 19.2 times more Saturated Fat, 7.6 times more Omega 3, 35.7 times more Omega 6, 2.1 times more Carbohydrate, 5.5 times more Sugars, 2.3 times more Fiber and 5.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Toasted Oat Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.