Comparing Nutrients in 1 pound Potato Bread VS White Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Potato Bread	19%	11%	70%
White Wheat Bread	18%	8%	74%

Macro Nutrients

	Potato Bread	White Wheat Bread	Recommended Dietary Allowance
Energy	41.6% 1207kcal	37.2% 1080kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	10% 9.75g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	8.93% 2.86g	32g per day for Men 19-50 years
Omega 3	0% 0g	23.5% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	23.5% 4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 214g	153% 199g	130g per day for Men 19-50 years
Sugars	58.7% 42.5g	31.3% 22.7g	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	NA	17% 12.2g	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	NA	% 6.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	75.2% 28.6g	110% 41.7g	38g per day for Men 19-50 years
Protein	101% 56.7g	86.3% 48.4g	56g per day for Men 19-50 years

Vitamins

	Potato Bread	White Wheat Bread	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	193% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	89% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.67mg	126% 20.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	41.3% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81% 1.05mg	28% 0.36mg	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	143% 572μg	144% 576μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	28.3% 0.68μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.5% 9.07IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.2% 2.13mg	11.5% 1.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.7% 31μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Bread	White Wheat Bread	Recommended Dietary Allowance
Calcium	85.3% 853mg	310% 3103mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	75% 0.68mg	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	128% 10.2mg	277% 22mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	125% 2.88mg	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	239% 1674mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	96% 3257mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	78.3% 43μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	113% 1701mg	145% 2168mg	1500mg per day for Men 19-50 years
Zinc	59.4% 6.53mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	4.1% 152g	4.85% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Bread VS White Wheat Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Potato Bread versus 1 lb of White Wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Potato Bread vs White Wheat Bread:

• 1 pound of Potato Bread has more Vitamin A, 1.8 times more Vitamin B5, 2.9 times more Vitamin B6, more Vitamin B12 and 1.2 times more Vitamin E than White Wheat Bread.
• While 1 lb of White Wheat Bread contains 2.7 times more Vitamin B1, 2.4 times more Vitamin B2 and 3.6 times more Vitamin B3 than Potato Bread.
• Both Potato Bread and White Wheat Bread provide similar amounts of Vitamin B9 and Vitamin K per one pound.
• 1 pound of White Wheat Bread have insufficient amounts of Vitamin A and Vitamin B12
• Both Potato Bread as well as White Wheat Bread have insufficient amounts of Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Bread vs White Wheat Bread:

• 1 pound of Potato Bread has 3.6 times more Phosphorus, 5.7 times more Potassium and 1.5 times more Zinc than White Wheat Bread.
• While 1 lb of White Wheat Bread contains 3.6 times more Calcium, 1.6 times more Copper, 2.2 times more Iron, 2.5 times more Manganese, 1.7 times more Selenium and 1.3 times more Sodium than Potato Bread.
• Both Potato Bread and White Wheat Bread contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Bread has 1.5 times more Fat and 1.9 times more Sugars than White Wheat Bread.
• While 1 lb of White Wheat Bread contains more Omega 3, more Omega 6 and 1.5 times more Fiber than Potato Bread.
• Both Potato Bread and White Wheat Bread offer comparable quantities of Energy, Carbohydrate and Protein per one pound.
• 1 pound of Potato Bread provide inadequate amounts of Omega 3 and Omega 6