Comparing Nutrients in 1 kilogram Oat Bran Bread VS Baked White Potatoes

Macros Ratio

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

Macro Nutrients

	Oat Bran Bread	Baked White Potatoes	Recommended Dietary Allowance
Energy	81.4% 2360kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	21.8% 6.97g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	64.4% 1.03g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	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	306% 398g	162% 211g	130g per day for Men 19-50 years
Sugars	106% 77g	21% 15.3g	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	NA	4.97% 3.6g	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	NA	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	118% 45g	55.3% 21g	38g per day for Men 19-50 years
Protein	186% 104g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bread	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	420% 5.04mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	266% 3.46mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	302% 48.3mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	162% 2.1mg	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	203% 810μg	95% 380μg	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	0% 0mg	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	29.3% 4.4mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bread	Baked White Potatoes	Recommended Dietary Allowance
Calcium	65% 650mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	141% 1.27mg	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	390% 31mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	339% 7.8mg	82% 1.9mg	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	201% 1410mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	43.2% 1470mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	545% 300μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	235% 3530mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	12% 440g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oat Bran Bread vs Baked White Potatoes:

• Oat Bran Bread has 10.5 times more Vitamin B1, 8 times more Vitamin B2, 3.2 times more Vitamin B3, 1.5 times more Vitamin B5, 2.1 times more Vitamin B9 and 11 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.9 times more Vitamin B6, more Vitamin C and 2.3 times more Vitamin K than Oat Bran Bread.
• Both Oat Bran Bread as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oat Bran Bread vs Baked White Potatoes:

• Oat Bran Bread has 6.5 times more Calcium, 4.9 times more Iron, 1.3 times more Magnesium, 4.1 times more Manganese, 1.9 times more Phosphorus, 60 times more Selenium, 50.4 times more Sodium and 2.5 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.7 times more Potassium and 1.7 times more Water than Oat Bran Bread.
• Both Oat Bran Bread and Baked Whole White Potatoes have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oat Bran Bread has 2.6 times more Energy, 29.3 times more Fat, 17.4 times more Saturated Fat, 6.9 times more Omega 3, 32.4 times more Omega 6, 1.9 times more Carbohydrate, 5 times more Sugars, 2.1 times more Fiber and 5 times more Protein than Baked Whole White Potatoes.
• Both Oat Bran Bread as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.