Comparing Nutrients in 1 kilogram Bread, white, commercially prepared, toasted, low sodium no salt VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, toasted, low sodium no salt	12%	12%	76%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Bread, white, commercially prepared, toasted, low sodium no salt	Baked Red Potatoes	Recommended Dietary Allowance
Energy	101% 2930kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	41.2% 40g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	28% 8.9g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	418% 544g	151% 196g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	NA	47.4% 18g	38g per day for Men 19-50 years
Protein	161% 90g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, toasted, low sodium no salt	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	346% 4.15mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	259% 3.37mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	245% 39.3mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.6% 2.78mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	238% 950μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, toasted, low sodium no salt	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	119% 1190mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	153% 1.38mg	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	416% 33.3mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	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	147% 1030mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	251% 3760mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	8.2% 304g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Bread, white, commercially prepared, toasted, low sodium no salt vs Baked Red Potatoes:

• Bread, white, commercially prepared, toasted, low sodium no salt has 5.8 times more Vitamin B1, 6.7 times more Vitamin B2, 2.5 times more Vitamin B3 and 3.5 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.4 times more Vitamin B6 and more Vitamin C than Bread, white, commercially prepared, toasted, low sodium no salt.
• Both Bread, white, commercially prepared, toasted, low sodium no salt and Baked Whole Red Potatoes have similar amounts of Vitamin B5 per 1 kg.
• Both Bread, white, commercially prepared, toasted, low sodium no salt as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Bread, white, commercially prepared, toasted, low sodium no salt vs Baked Red Potatoes:

• Bread, white, commercially prepared, toasted, low sodium no salt has 13.2 times more Calcium, 4.8 times more Iron, 2.4 times more Manganese, 1.4 times more Phosphorus, 31.3 times more Sodium and 1.7 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Copper, 4.2 times more Potassium and 2.5 times more Water than Bread, white, commercially prepared, toasted, low sodium no salt.
• Both Bread, white, commercially prepared, toasted, low sodium no salt and Baked Whole Red Potatoes have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Bread, white, commercially prepared, toasted, low sodium no salt has 3.4 times more Energy, 26.7 times more Fat, 22.3 times more Saturated Fat, 2.6 times more Omega 3, 15.9 times more Omega 6, 2.8 times more Carbohydrate and 3.9 times more Protein than Baked Whole Red Potatoes.
• Both Bread, white, commercially prepared, toasted, low sodium no salt as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.