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

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Wheat Reduced-calorie Bread	21%	11%	68%

Macro Nutrients

	Baked White Potatoes	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Energy	31.7% 920kcal	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	162% 211g	327% 425g	130g per day for Men 19-50 years
Sugars	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	% 9.5g	g per day for Men 19-50 years
Sucrose	% 4g	% 0g	g per day for Men 19-50 years
Fiber	55.3% 21g	292% 111g	38g per day for Men 19-50 years
Protein	37.5% 21g	238% 133g	56g per day for Men 19-50 years

Vitamins

	Baked White 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	40% 0.48mg	292% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	236% 37.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	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	95% 380μg	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	2.67% 0.4mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	10% 100mg	163% 1630mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	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	80% 6.4mg	364% 29mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	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	107% 750mg	213% 1490mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	44% 1500mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	553% 304μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	221% 3320mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	20.4% 754g	10.7% 396g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 3.5 times more Vitamin B6, 126 times more Vitamin C and 13.5 times more Vitamin K than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 7.3 times more Vitamin B1, 3.3 times more Vitamin B2, 2.5 times more Vitamin B3, 2.4 times more Vitamin B9 and 6 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White 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 White Potatoes vs Wheat Reduced-calorie Bread:

• Baked Whole White Potatoes have 3.6 times more Potassium and 1.9 times more Water than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 16.3 times more Calcium, 1.3 times more Copper, 4.5 times more Iron, 1.6 times more Magnesium, 6.4 times more Manganese, 2 times more Phosphorus, 60.8 times more Selenium, 47.4 times more Sodium and 3.9 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 1 kilogram:

• Wheat Reduced-calorie Bread contains 2.4 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 times more Carbohydrate, 2.4 times more Sugars, 4.5 times more Fructose, 5.3 times more Fiber and 6.3 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Wheat Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.