Comparing Nutrients in 1 kilogram Multi-grain Bread VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Multi-grain Bread	20%	14%	66%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Multi-grain Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	91% 2650kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	43.6% 42.3g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	27.3% 8.72g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	128% 2.05g	NA	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	333% 433g	201% 262g	130g per day for Men 19-50 years
Sugars	88% 64g	9.5% 6.9g	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	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	% 17g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	195% 74g	68.4% 26g	38g per day for Men 19-50 years
Protein	239% 134g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Multi-grain Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	253% 40.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67% 3.36mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	202% 2.63mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24.7% 3.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	103% 1030mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	313% 2.82mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	186% 780mg	NA	420mg per day for Men 19-50 years
Manganese	880% 20.3mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	598% 329μg	NA	55μg per day for Men 19-50 years
Sodium	254% 3810mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	155% 17mg	NA	11mg per day for Men 19-50 years
Water	10% 369g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Multi-grain Bread VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Multi-grain Bread versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Multi-grain Bread vs Frozen Roasted Potatoes with Salt:

• Both Multi-grain Bread and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Multi-grain Bread as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Multi-grain Bread vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Multi-grain Bread has 6.9 times more Calcium, 5 times more Iron and 1.3 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2 times more Potassium than Multi-grain Bread.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Multi-grain Bread has 2.1 times more Energy, 2.3 times more Fat, 5.2 times more Saturated Fat, 1.7 times more Carbohydrate, 9.3 times more Sugars, 2.8 times more Fiber and 6 times more Protein than Frozen Roasted Potatoes with Salt.