Comparing Nutrients in 1 kilogram Baked White Potatoes VS Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Baked White Potatoes	Oat Bran Bread	Recommended Dietary Allowance
Energy	31.7% 920kcal	81.4% 2360kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	21.8% 6.97g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	64.4% 1.03g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	306% 398g	130g per day for Men 19-50 years
Sugars	21% 15.3g	106% 77g	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	118% 45g	38g per day for Men 19-50 years
Protein	37.5% 21g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	420% 5.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	266% 3.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	302% 48.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	56% 0.73mg	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	203% 810μg	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	0% 0mg	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	2.67% 0.4mg	29.3% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Oat Bran Bread	Recommended Dietary Allowance
Calcium	10% 100mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	150% 1.35mg	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	390% 31mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	339% 7.8mg	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	201% 1410mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	43.2% 1470mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	545% 300μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	235% 3530mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	20.4% 754g	12% 440g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Oat Bran Bread:

• Baked Whole White Potatoes have 2.9 times more Vitamin B6, more Vitamin C and 2.3 times more Vitamin K than Oat Bran Bread.
• While Oat Bran Bread contains 10.5 times more Vitamin B1, 8 times more Vitamin B2, 3.2 times more Vitamin B3, 1.5 times more Vitamin B5, 2.1 times more Vitamin B9 and 11 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Oat Bran Bread:

• Baked Whole White Potatoes have 3.7 times more Potassium and 1.7 times more Water than Oat Bran Bread.
• While Oat Bran Bread contains 6.5 times more Calcium, 4.9 times more Iron, 1.3 times more Magnesium, 4.1 times more Manganese, 1.9 times more Phosphorus, 60 times more Selenium, 50.4 times more Sodium and 2.5 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Oat Bran Bread have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oat Bran Bread contains 2.6 times more Energy, 29.3 times more Fat, 17.4 times more Saturated Fat, 6.9 times more Omega 3, 32.4 times more Omega 6, 1.9 times more Carbohydrate, 5 times more Sugars, 2.1 times more Fiber and 5 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Oat Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.