Comparing Nutrients in 1 kilogram Bread, whole-wheat, prepared from recipe VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Bread, whole-wheat, prepared from recipe	12%	17%	71%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Bread, whole-wheat, prepared from recipe	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	96% 2780kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	55.7% 54g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	25% 7.96g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	198% 3.17g	NA	1.6g per day for Men 19-50 years
Omega 6	154% 26.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	395% 514g	201% 262g	130g per day for Men 19-50 years
Sugars	53% 38.4g	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	158% 60g	68.4% 26g	38g per day for Men 19-50 years
Protein	150% 84g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe	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	253% 3.03mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	175% 2.27mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	249% 40mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.73mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	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	163% 650μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	50.7% 7.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78.3% 94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	33% 330mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	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	193% 810mg	NA	420mg per day for Men 19-50 years
Manganese	818% 19mg	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	267% 1870mg	NA	700mg per day for Men 19-50 years
Potassium	92% 3140mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	702% 386μg	NA	55μg per day for Men 19-50 years
Sodium	231% 3460mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	NA	11mg per day for Men 19-50 years
Water	8.84% 327g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, whole-wheat, prepared from recipe VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Bread, whole-wheat, prepared from recipe 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, whole-wheat, prepared from recipe vs Frozen Roasted Potatoes with Salt:

• Both Bread, whole-wheat, prepared from recipe and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Bread, whole-wheat, prepared from recipe as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Bread, whole-wheat, prepared from recipe vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Bread, whole-wheat, prepared from recipe has 2.2 times more Calcium and 6.2 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.4 times more Potassium than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per one kilogram.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Bread, whole-wheat, prepared from recipe has 2.2 times more Energy, 3 times more Fat, 4.8 times more Saturated Fat, 2 times more Carbohydrate, 5.6 times more Sugars, 2.3 times more Fiber and 3.8 times more Protein than Frozen Roasted Potatoes with Salt.