Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Bread, stuffing, cornbread, dry mix, prepared

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Bread, stuffing, cornbread, dry mix, prepared	7%	44%	49%

Macro Nutrients

	Baked Red Potatoes	Bread, stuffing, cornbread, dry mix, prepared	Recommended Dietary Allowance
Energy	30% 870kcal	61.7% 1790kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	91% 88g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	55% 17.6g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	73% 1.17g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	152% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	168% 219g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	0% 0g	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	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	% 5.5g	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	76.3% 29g	38g per day for Men 19-50 years
Protein	41% 23g	51.8% 29g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Bread, stuffing, cornbread, dry mix, prepared	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	86.7% 780μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	98% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	70.8% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	29.2% 0.38mg	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	243% 970μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	8.9% 8mg	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	56.7% 8.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	73.3% 88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Bread, stuffing, cornbread, dry mix, prepared	Recommended Dietary Allowance
Calcium	9% 90mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	76.7% 0.69mg	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	118% 9.4mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	49.6% 1.14mg	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	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	18.2% 620mg	3400mg per day for Men 19-50 years
Selenium	NA	558% 307μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	351% 5260mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	20.7% 767g	17.5% 649g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Bread, stuffing, cornbread, dry mix, prepared per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of Bread, stuffing, cornbread, dry mix, prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Bread, stuffing, cornbread, dry mix, prepared:

• 1 kilogram of Baked Red Potatoes has 1.3 times more Vitamin B3, 5.7 times more Vitamin B5, 5.6 times more Vitamin B6 and 15.8 times more Vitamin C than Bread, stuffing, cornbread, dry mix, prepared.
• While 1 kg of Bread, stuffing, cornbread, dry mix, prepared contains 78 times more Vitamin A, 1.6 times more Vitamin B1, 1.8 times more Vitamin B2, 3.6 times more Vitamin B9, 10.6 times more Vitamin E and 3.1 times more Vitamin K than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• 1 kilogram of Bread, stuffing, cornbread, dry mix, prepared have insufficient amounts of Vitamin B5 and Vitamin C
• Both Baked Whole Red Potatoes as well as Bread, stuffing, cornbread, dry mix, prepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Bread, stuffing, cornbread, dry mix, prepared:

• 1 kilogram of Baked Red Potatoes has 2.5 times more Copper, 2.2 times more Magnesium, 1.5 times more Manganese, 2.1 times more Phosphorus, 8.8 times more Potassium and 1.7 times more Zinc than Bread, stuffing, cornbread, dry mix, prepared.
• While 1 kg of Bread, stuffing, cornbread, dry mix, prepared contains 2.9 times more Calcium, 1.3 times more Iron and 43.8 times more Sodium than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes lack sufficient amounts of Calcium
• 1 kilogram of Bread, stuffing, cornbread, dry mix, prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Bread, stuffing, cornbread, dry mix, prepared contains 2.1 times more Energy, 58.7 times more Fat, 43.9 times more Saturated Fat, 7.8 times more Omega 3, 52.8 times more Omega 6, 1.6 times more Fiber and 1.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Bread, stuffing, cornbread, dry mix, prepared offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6