Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Wheat Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Wheat Reduced-calorie Bread	21%	11%	68%

Macro Nutrients

	Baked Red Potatoes	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Energy	30% 870kcal	75% 2170kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	26.3% 8.4g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	64.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	327% 425g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	51% 37g	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	6.07% 4.4g	22.3% 16g	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	% 5.5g	% 9.5g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 0g	g per day for Men 19-50 years
Fiber	47.4% 18g	292% 111g	38g per day for Men 19-50 years
Protein	41% 23g	238% 133g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	292% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	236% 37.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	46% 0.6mg	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	67.5% 270μg	228% 910μg	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	140% 126mg	1.1% 1mg	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	5.33% 0.8mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	9% 90mg	163% 1630mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	190% 1.7mg	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	87.5% 7mg	364% 29mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	526% 12mg	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	103% 720mg	213% 1490mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	44% 1500mg	3400mg per day for Men 19-50 years
Selenium	NA	553% 304μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	221% 3320mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	20.7% 767g	10.7% 396g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Wheat Reduced-calorie Bread:

• Baked Whole Red Potatoes have 3.5 times more Vitamin B6, 126 times more Vitamin C and 14 times more Vitamin K than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 4.9 times more Vitamin B1, 2.8 times more Vitamin B2, 2.4 times more Vitamin B3, 3.4 times more Vitamin B9 and 3 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Wheat Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Wheat Reduced-calorie Bread:

• Baked Whole Red Potatoes have 3.6 times more Potassium and 1.9 times more Water than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 18.1 times more Calcium, 4.2 times more Iron, 1.5 times more Magnesium, 7 times more Manganese, 2.1 times more Phosphorus, 27.7 times more Sodium and 3.4 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Wheat Reduced-calorie Bread have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Wheat Reduced-calorie Bread contains 2.5 times more Energy, 19.5 times more Fat, 21 times more Saturated Fat, 5.9 times more Omega 3, 22.4 times more Omega 6, 2.2 times more Carbohydrate, 2.6 times more Sugars, 3.7 times more Fructose, 6.2 times more Fiber and 5.8 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Wheat Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.