Comparing Nutrients in 1 pound Baked Potato Flesh VS Pumpernickel Bread

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Pumpernickel Bread	14%	11%	75%

Macro Nutrients

	Baked Potato Flesh	Pumpernickel Bread	Recommended Dietary Allowance
Energy	14.5% 422kcal	39% 1134kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	6.2% 2g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	30.6% 5.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	166% 215g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	3.3% 2.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	77.6% 29.5g	38g per day for Men 19-50 years
Protein	16% 8.9g	70.5% 39.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Pumpernickel Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	106% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	87.6% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	36.7% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	44% 0.57mg	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	10.2% 41μg	105% 422μg	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	64.5% 58mg	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	1.2% 0.18mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Pumpernickel Bread	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	31% 308mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	145% 1.3mg	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	20% 1.6mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	257% 5.9mg	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	32.4% 227mg	115% 807mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	27.7% 943mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	180% 2703mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	9.25% 342g	4.65% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Pumpernickel Bread per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Pumpernickel Bread:

• 1 pound of Baked Potato Flesh has 1.4 times more Vitamin B5, 2.4 times more Vitamin B6 and more Vitamin C than Pumpernickel Bread.
• While 1 lb of Pumpernickel Bread contains 3.1 times more Vitamin B1, 14.5 times more Vitamin B2, 2.2 times more Vitamin B3, 10.3 times more Vitamin B9 and 10.5 times more Vitamin E than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
• 1 pound of Pumpernickel Bread have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Pumpernickel Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs Pumpernickel Bread:

• 1 pound of Baked Potato Flesh has 1.9 times more Potassium and 2 times more Water than Pumpernickel Bread.
• While 1 lb of Pumpernickel Bread contains 13.6 times more Calcium, 1.3 times more Copper, 8.2 times more Iron, 2.2 times more Magnesium, 8.1 times more Manganese, 3.6 times more Phosphorus, 81.7 times more Selenium, 119.2 times more Sodium and 5.1 times more Zinc than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Flesh has 3.2 times more Sugars than Pumpernickel Bread.
• While 1 lb of Pumpernickel Bread contains 2.7 times more Energy, 31 times more Fat, 9.2 times more Omega 3, 35.8 times more Omega 6, 2.2 times more Carbohydrate, 4.3 times more Fiber and 4.4 times more Protein than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6