Comparing Nutrients in 1 kilogram Bread, whole-wheat, prepared from recipe, toasted VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Bread, whole-wheat, prepared from recipe, toasted	Baked White Potatoes	Recommended Dietary Allowance
Energy	105% 3050kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	61% 59g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	27.3% 8.74g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	218% 3.5g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	169% 29g	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	434% 564g	162% 211g	130g per day for Men 19-50 years
Sugars	58.2% 42.2g	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	176% 67g	55.3% 21g	38g per day for Men 19-50 years
Protein	164% 92g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe, toasted	Baked White 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	222% 2.66mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	173% 2.25mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	246% 39.4mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.6% 3.38mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	152% 1.97mg	162% 2.1mg	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	168% 670μg	95% 380μg	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	56% 8.4mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	86.7% 104μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe, toasted	Baked White Potatoes	Recommended Dietary Allowance
Calcium	36% 360mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	309% 2.78mg	141% 1.27mg	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	425% 34mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	212% 890mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	899% 20.7mg	82% 1.9mg	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	293% 2050mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	101% 3450mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	773% 425μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	254% 3810mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	150% 16.5mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	7.03% 260g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Bread, whole-wheat, prepared from recipe, toasted vs Baked White Potatoes:

• Bread, whole-wheat, prepared from recipe, toasted has 5.5 times more Vitamin B1, 5.2 times more Vitamin B2, 2.6 times more Vitamin B3, 1.8 times more Vitamin B9, 21 times more Vitamin E and 3.9 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Vitamin C than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted and Baked Whole White Potatoes have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Bread, whole-wheat, prepared from recipe, toasted as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Bread, whole-wheat, prepared from recipe, toasted vs Baked White Potatoes:

• Bread, whole-wheat, prepared from recipe, toasted has 3.6 times more Calcium, 2.2 times more Copper, 5.3 times more Iron, 3.3 times more Magnesium, 10.9 times more Manganese, 2.7 times more Phosphorus, 85 times more Selenium, 54.4 times more Sodium and 4.7 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Potassium and 2.9 times more Water than Bread, whole-wheat, prepared from recipe, toasted.

Comparison of macro-nutrients per 1 kilogram:

• Bread, whole-wheat, prepared from recipe, toasted has 3.3 times more Energy, 39.3 times more Fat, 21.9 times more Saturated Fat, 23.3 times more Omega 3, 58.8 times more Omega 6, 2.7 times more Carbohydrate, 2.8 times more Sugars, 3.2 times more Fiber and 4.4 times more Protein than Baked Whole White Potatoes.
• Both Bread, whole-wheat, prepared from recipe, toasted as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.