Comparing Nutrients in 1 pound Baked Potato Flesh VS Wheat Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Wheat Reduced-calorie Bread	21%	11%	68%

Macro Nutrients

	Baked Potato Flesh	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Energy	14.5% 422kcal	34% 984kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	13.7% 13.2g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	29.4% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	148% 193g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	23.2% 17g	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	10% 7.35g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	18% 6.8g	132% 50.3g	38g per day for Men 19-50 years
Protein	16% 8.9g	108% 60.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Wheat Reduced-calorie 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	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	21% 0.27mg	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	103% 413μg	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	0.5% 0.45mg	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	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	74% 739mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	86% 0.78mg	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	165% 13mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	239% 5.5mg	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	97% 676mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	251% 138μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	100% 1506mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	55.7% 6.12mg	11mg per day for Men 19-50 years
Water	9.25% 342g	4.85% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Wheat Reduced-calorie Bread per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Wheat Reduced-calorie Bread:

• 1 pound of Baked Potato Flesh has 5 times more Vitamin B6 and 128 times more Vitamin C than Wheat Reduced-calorie Bread.
• While 1 lb of Wheat Reduced-calorie Bread contains 3.3 times more Vitamin B1, 6.7 times more Vitamin B2, 2.7 times more Vitamin B3 and 10.1 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 1 pound of Wheat Reduced-calorie Bread have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Wheat Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs Wheat Reduced-calorie Bread:

• 1 pound of Baked Potato Flesh has 1.3 times more Copper, 2.6 times more Potassium and 1.9 times more Water than Wheat Reduced-calorie Bread.
• While 1 lb of Wheat Reduced-calorie Bread contains 32.6 times more Calcium, 8.3 times more Iron, 1.7 times more Magnesium, 7.5 times more Manganese, 3 times more Phosphorus, 101.3 times more Selenium, 66.4 times more Sodium and 4.7 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 lb of Wheat Reduced-calorie Bread contains 2.3 times more Energy, 29.2 times more Fat, 32.3 times more Saturated Fat, 8.8 times more Omega 3, 34.4 times more Omega 6, 2 times more Carbohydrate, 2.2 times more Sugars, 7.4 times more Fiber and 6.8 times more Protein than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6