Comparing Nutrients in 1 kilogram Commercial Whole-wheat Bread VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Commercial Whole-wheat Bread	Baked Red Potatoes	Recommended Dietary Allowance
Energy	87% 2520kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.2g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	87% 1.4g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	85% 14.5g	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	329% 427g	151% 196g	130g per day for Men 19-50 years
Sugars	60% 43.4g	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	30.5% 22g	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	% 10.7g	% 5.5g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 4.5g	g per day for Men 19-50 years
Fiber	158% 60g	47.4% 18g	38g per day for Men 19-50 years
Protein	222% 125g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat Bread	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	328% 3.94mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.67mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	277% 44.4mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	129% 6.46mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	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	105% 420μg	67.5% 270μg	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	177% 26.6mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	161% 1610mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	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	309% 24.7mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	179% 750mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	945% 21.7mg	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	303% 2120mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	74.7% 2540mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	467% 257μg	NA	55μg per day for Men 19-50 years
Sodium	303% 4550mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	161% 17.7mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	10.5% 390g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Commercial Whole-wheat Bread vs Baked Red Potatoes:

• Commercially Prepared Whole-wheat Bread has 5.5 times more Vitamin B1, 3.3 times more Vitamin B2, 2.8 times more Vitamin B3, 1.9 times more Vitamin B5, 1.6 times more Vitamin B9, 33.3 times more Vitamin E and 2.8 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin C than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Baked Whole Red Potatoes have similar amounts of Vitamin B6 per 1 kg.
• Both Commercially Prepared Whole-wheat Bread as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Commercial Whole-wheat Bread vs Baked Red Potatoes:

• Commercially Prepared Whole-wheat Bread has 17.9 times more Calcium, 1.3 times more Copper, 3.5 times more Iron, 2.7 times more Magnesium, 12.6 times more Manganese, 2.9 times more Phosphorus, 37.9 times more Sodium and 4.4 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.1 times more Potassium and 2 times more Water than Commercially Prepared Whole-wheat Bread.

Comparison of macro-nutrients per 1 kilogram:

• Commercially Prepared Whole-wheat Bread has 2.9 times more Energy, 23.3 times more Fat, 18.1 times more Saturated Fat, 9.3 times more Omega 3, 29.5 times more Omega 6, 2.2 times more Carbohydrate, 3 times more Sugars, 5 times more Fructose, 3.3 times more Fiber and 5.4 times more Protein than Baked Whole Red Potatoes.
• Both Commercially Prepared Whole-wheat Bread as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.