Comparing Nutrients in 1 kilogram Bread, white, commercially prepared, toasted VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, toasted	12%	12%	76%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Bread, white, commercially prepared, toasted	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	100% 2900kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	41.2% 40g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	24% 7.64g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	138% 2.2g	NA	1.6g per day for Men 19-50 years
Omega 6	110% 18.7g	NA	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	419% 545g	201% 262g	130g per day for Men 19-50 years
Sugars	85.5% 62g	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	76.3% 29g	68.4% 26g	38g per day for Men 19-50 years
Protein	161% 90g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, toasted	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	346% 4.15mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	259% 3.37mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	245% 39.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.6% 2.78mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	260% 1040μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	16% 2.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, toasted	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	119% 1190mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	153% 1.38mg	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	416% 33.3mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	NA	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	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	147% 1030mg	NA	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	NA	55μg per day for Men 19-50 years
Sodium	358% 5370mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	NA	11mg per day for Men 19-50 years
Water	8.2% 304g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, white, commercially prepared, toasted VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Bread, white, commercially prepared, toasted 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 Bread, white, commercially prepared, toasted vs Frozen Roasted Potatoes with Salt:

• Both Bread, white, commercially prepared, toasted and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Bread, white, commercially prepared, toasted as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Bread, white, commercially prepared, toasted vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Bread, white, commercially prepared, toasted has 7.9 times more Calcium, 6.7 times more Iron and 1.8 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 3.4 times more Potassium than Bread, white, commercially prepared, toasted.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Bread, white, commercially prepared, toasted has 2.3 times more Energy, 2.2 times more Fat, 4.6 times more Saturated Fat, 2.1 times more Carbohydrate, 9 times more Sugars and 4.1 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Bread, white, commercially prepared, toasted and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per one kilogram.