Comparing Nutrients in 1 kilogram Rye Reduced-calorie Bread VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Rye Reduced-calorie Bread	16%	12%	72%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Rye Reduced-calorie Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	70% 2030kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.68g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	NA	1.6g per day for Men 19-50 years
Omega 6	41.8% 7.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	312% 405g	201% 262g	130g per day for Men 19-50 years
Sugars	31.6% 23g	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	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	316% 120g	68.4% 26g	38g per day for Men 19-50 years
Protein	163% 91g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Rye Reduced-calorie 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	306% 3.67mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	158% 25.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.4% 2.97mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	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	145% 580μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.7% 0.4μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.44% 4mg	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	18.7% 2.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	76% 760mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	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	388% 31mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	NA	420mg per day for Men 19-50 years
Manganese	197% 4.53mg	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	111% 780mg	NA	700mg per day for Men 19-50 years
Potassium	29% 980mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	507% 279μg	NA	55μg per day for Men 19-50 years
Sodium	342% 5130mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	NA	11mg per day for Men 19-50 years
Water	12.4% 460g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye Reduced-calorie Bread VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Rye Reduced-calorie 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 Rye Reduced-calorie Bread vs Frozen Roasted Potatoes with Salt:

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

Comparing minerals per 1 kilogram for Rye Reduced-calorie Bread vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Rye Reduced-calorie Bread has 5.1 times more Calcium, 6.2 times more Iron and 1.7 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 4.6 times more Potassium than Rye Reduced-calorie Bread.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rye Reduced-calorie Bread has 1.6 times more Energy, 1.6 times more Fat, 1.5 times more Carbohydrate, 3.3 times more Sugars, 4.6 times more Fiber and 4.1 times more Protein than Frozen Roasted Potatoes with Salt.