Comparing Nutrients in 1 kilogram Baked White Potatoes VS Cracked-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cracked-wheat Bread	13%	13%	74%

Macro Nutrients

	Baked White Potatoes	Cracked-wheat Bread	Recommended Dietary Allowance
Energy	31.7% 920kcal	89.7% 2600kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	40.2% 39g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	28.6% 9.16g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	38% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	381% 495g	130g per day for Men 19-50 years
Sugars	21% 15.3g	NA	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	4.97% 3.6g	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	145% 55g	38g per day for Men 19-50 years
Protein	37.5% 21g	155% 87g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cracked-wheat 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	40% 0.48mg	298% 3.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	102% 5.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	234% 3.04mg	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	95% 380μg	153% 610μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.33% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	0% 0mg	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	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cracked-wheat Bread	Recommended Dietary Allowance
Calcium	10% 100mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	247% 2.22mg	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	80% 6.4mg	351% 28mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	124% 520mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	596% 13.7mg	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	107% 750mg	219% 1530mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	460% 253μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	359% 5380mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	20.4% 754g	9.68% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Cracked-wheat Bread:

• Baked Whole White Potatoes have more Vitamin C than Cracked-wheat Bread.
• While Cracked-wheat Bread contains 7.5 times more Vitamin B1, 5.6 times more Vitamin B2, 2.4 times more Vitamin B3, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Cracked-wheat Bread have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Cracked-wheat Bread:

• Baked Whole White Potatoes have 3.1 times more Potassium and 2.1 times more Water than Cracked-wheat Bread.
• While Cracked-wheat Bread contains 4.3 times more Calcium, 1.7 times more Copper, 4.4 times more Iron, 1.9 times more Magnesium, 7.3 times more Manganese, 2 times more Phosphorus, 50.6 times more Selenium, 76.9 times more Sodium and 3.5 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 1 kilogram:

• Cracked-wheat Bread contains 2.8 times more Energy, 26 times more Fat, 22.9 times more Saturated Fat, 2.2 times more Omega 3, 13.2 times more Omega 6, 2.3 times more Carbohydrate, 2.6 times more Fiber and 4.1 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Cracked-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.