Comparing Nutrients in 1 kilogram Multi-grain Bread VS Baked Red Potatoes

Macros Ratio

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

Macro Nutrients

	Multi-grain Bread	Baked Red Potatoes	Recommended Dietary Allowance
Energy	91% 2650kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	43.6% 42.3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	27.3% 8.72g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	128% 2.05g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	333% 433g	151% 196g	130g per day for Men 19-50 years
Sugars	88% 64g	19.7% 14.3g	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	33.8% 24.5g	6.07% 4.4g	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	% 17g	% 5.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.5g	g per day for Men 19-50 years
Fiber	195% 74g	47.4% 18g	38g per day for Men 19-50 years
Protein	239% 134g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Multi-grain Bread	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	253% 40.4mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67% 3.36mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	202% 2.63mg	163% 2.12mg	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	188% 750μg	67.5% 270μg	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	1.1% 1mg	140% 126mg	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	24.7% 3.7mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	103% 1030mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	313% 2.82mg	193% 1.74mg	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	313% 25mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	186% 780mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	880% 20.3mg	75.2% 1.73mg	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	326% 2280mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	598% 329μg	NA	55μg per day for Men 19-50 years
Sodium	254% 3810mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	155% 17mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	10% 369g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Multi-grain Bread vs Baked Red Potatoes:

• Multi-grain Bread has 3.9 times more Vitamin B1, 2.6 times more Vitamin B2, 2.5 times more Vitamin B3, 1.2 times more Vitamin B6, 2.8 times more Vitamin B9 and 4.6 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 126 times more Vitamin C and 2 times more Vitamin K than Multi-grain Bread.
• Both Multi-grain Bread and Baked Whole Red Potatoes have similar amounts of Vitamin B5 per 1 kg.
• Both Multi-grain Bread as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Multi-grain Bread vs Baked Red Potatoes:

• Multi-grain Bread has 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.
• While Baked Whole Red Potatoes contain 2.4 times more Potassium and 2.1 times more Water than Multi-grain Bread.

Comparison of macro-nutrients per 1 kilogram:

• Multi-grain Bread has 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.
• Both Multi-grain Bread as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.