Comparing Nutrients in 1 kilogram Baked White Potatoes VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Baked White Potatoes	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	31.7% 920kcal	70% 2030kcal	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	11.5% 3.68g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	41.8% 7.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	312% 405g	130g per day for Men 19-50 years
Sugars	21% 15.3g	31.6% 23g	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	316% 120g	38g per day for Men 19-50 years
Protein	37.5% 21g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Rye 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	40% 0.48mg	306% 3.67mg	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	158% 25.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	59.4% 2.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	59.2% 0.77mg	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	145% 580μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.7% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	4.44% 4mg	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	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	10% 100mg	76% 760mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	148% 1.33mg	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	388% 31mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	197% 4.53mg	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	111% 780mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	507% 279μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	342% 5130mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	20.4% 754g	12.4% 460g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.3 times more Vitamin B5, 2.7 times more Vitamin B6, 31.5 times more Vitamin C and 4.5 times more Vitamin K than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 7.6 times more Vitamin B1, 5.6 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B9, more Vitamin B12 and 7 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Rye Reduced-calorie Bread:

• Baked Whole White Potatoes have 1.2 times more Magnesium, 5.6 times more Potassium and 1.6 times more Water than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 7.6 times more Calcium, 4.8 times more Iron, 2.4 times more Manganese, 55.8 times more Selenium, 73.3 times more Sodium and 1.9 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Rye Reduced-calorie Bread have similar amounts of Copper and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Rye Reduced-calorie Bread contains 2.2 times more Energy, 19.3 times more Fat, 9.2 times more Saturated Fat, 2.7 times more Omega 3, 14.5 times more Omega 6, 1.9 times more Carbohydrate, 1.5 times more Sugars, 5.7 times more Fiber and 4.3 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.