Comparing Nutrients in 1 pound Baked Red Potatoes VS Toasted Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Baked Red Potatoes	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	13.6% 395kcal	45% 1306kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	63.2% 1g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	48.3% 8.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	164% 214g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	43.4% 31.5g	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	2.75% 2g	16.7% 12g	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	% 2.5g	% 8.35g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 0g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	97% 36.7g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	118% 66g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	100% 1.3mg	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	30.6% 122μg	79.4% 318μg	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	63.5% 57mg	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	2.4% 0.36mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	4.1% 41mg	50.3% 503mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	155% 1.4mg	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	39.7% 3.18mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	92% 386mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	434% 10mg	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	46.7% 327mg	160% 1120mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	NA	295% 162μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	125% 1878mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	76.3% 8.4mg	11mg per day for Men 19-50 years
Water	9.4% 348g	3.86% 143g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Toasted Multi-grain Bread:

• Baked Whole Red Potatoes have 126 times more Vitamin C and 1.9 times more Vitamin K than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 3.4 times more Vitamin B1, 2.8 times more Vitamin B2, 2.8 times more Vitamin B3, 1.3 times more Vitamin B6, 2.6 times more Vitamin B9 and 5 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Toasted Multi-grain Bread with Whole-grain have similar amounts of Vitamin B5 per 1 lb.
• Both Baked Whole Red Potatoes as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Toasted Multi-grain Bread:

• Baked Whole Red Potatoes have 2.2 times more Potassium and 2.4 times more Water than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 12.3 times more Calcium, 1.8 times more Copper, 3.9 times more Iron, 3 times more Magnesium, 12.7 times more Manganese, 3.4 times more Phosphorus, 34.5 times more Sodium and 4.6 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 1 pound:

• Toasted Multi-grain Bread with Whole-grain contains 3.3 times more Energy, 30.7 times more Fat, 23.7 times more Saturated Fat, 14.9 times more Omega 3, 37 times more Omega 6, 2.4 times more Carbohydrate, 4.9 times more Sugars, 6.1 times more Fructose, 4.5 times more Fiber and 6.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.