Comparing Nutrients in 1 kilogram Udi's, Gluten Free, Soft & Hearty Whole Grain Bread VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	9%	27%	64%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Baked White Potatoes	Recommended Dietary Allowance
Energy	107% 3090kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	96% 93g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	8.3% 2.66g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	522% 8.35g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	92% 15.7g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	378% 491g	162% 211g	130g per day for Men 19-50 years
Sugars	135% 98g	21% 15.3g	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	19% 14g	4.97% 3.6g	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	% 16g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 4g	g per day for Men 19-50 years
Fiber	129% 49g	55.3% 21g	38g per day for Men 19-50 years
Protein	129% 72.5g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	150% 1.8mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	246% 3.2mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	162% 2.1mg	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	NA	95% 380μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	140% 126mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Baked White Potatoes	Recommended Dietary Allowance
Calcium	60% 600mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	141% 1.27mg	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	95% 7.6mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	220% 5.05mg	82% 1.9mg	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	110% 770mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	36% 1230mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	340% 5100mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	8.75% 324g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread vs Baked White Potatoes:

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 3.8 times more Vitamin B1 and 7.4 times more Vitamin B2 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.3 times more Vitamin B6 than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 1 kg.

Comparing minerals per 1 kilogram for Udi's, Gluten Free, Soft & Hearty Whole Grain Bread vs Baked White Potatoes:

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 6 times more Calcium, 2.7 times more Manganese, 72.9 times more Sodium and 1.7 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Copper, 4.4 times more Potassium and 2.3 times more Water than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread and Baked Whole White Potatoes have similar amounts of Iron, Magnesium and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 3.4 times more Energy, 62.3 times more Fat, 55.7 times more Omega 3, 32 times more Omega 6, 2.3 times more Carbohydrate, 6.4 times more Sugars, 3.9 times more Fructose, 2.3 times more Fiber and 3.5 times more Protein than Baked Whole White Potatoes.
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread as well as Baked Whole White Potatoes have insufficient amounts of Glucose and Sucrose in 1 kg.