Comparing Nutrients in 1 kilogram Cracked-wheat Bread VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Cracked-wheat Bread	13%	13%	74%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Cracked-wheat Bread	Baked Potato Flesh	Recommended Dietary Allowance
Energy	89.7% 2600kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	40.2% 39g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	28.6% 9.16g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	38% 6.5g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	381% 495g	166% 216g	130g per day for Men 19-50 years
Sugars	NA	23.4% 17g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	145% 55g	39.5% 15g	38g per day for Men 19-50 years
Protein	155% 87g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Cracked-wheat Bread	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	298% 3.58mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.12mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	234% 3.04mg	232% 3mg	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	153% 610μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	142% 128mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	43% 430mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	247% 2.22mg	239% 2.15mg	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	351% 28mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	596% 13.7mg	70% 1.6mg	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	219% 1530mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	460% 253μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	359% 5380mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	9.68% 358g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracked-wheat Bread VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Cracked-wheat Bread versus 1 kg of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cracked-wheat Bread vs Baked Potato Flesh:

• 1 kilogram of Cracked-wheat Bread has 3.4 times more Vitamin B1, 11.4 times more Vitamin B2, 2.6 times more Vitamin B3 and 6.8 times more Vitamin B9 than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains more Vitamin C than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Baked Potato Flesh provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Cracked-wheat Bread have insufficient amounts of Vitamin C
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Cracked-wheat Bread as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cracked-wheat Bread vs Baked Potato Flesh:

• 1 kilogram of Cracked-wheat Bread has 8.6 times more Calcium, 8 times more Iron, 2.1 times more Magnesium, 8.5 times more Manganese, 3.1 times more Phosphorus, 84.3 times more Selenium, 107.6 times more Sodium and 4.3 times more Zinc than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 2.2 times more Potassium and 2.1 times more Water than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Baked Potato Flesh contain similar levels of Copper per one kilogram.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cracked-wheat Bread has 2.8 times more Energy, 39 times more Fat, 35.2 times more Saturated Fat, 3.3 times more Omega 3, 20.3 times more Omega 6, 2.3 times more Carbohydrate, 3.7 times more Fiber and 4.4 times more Protein than Baked Potato Flesh.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6