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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	9%	27%	64%

Macro Nutrients

	Baked Red Potatoes	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Recommended Dietary Allowance
Energy	13.6% 395kcal	48.3% 1402kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	43.7% 42.4g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	3.77% 1.2g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	237% 3.8g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	42% 7.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	171% 223g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	61.4% 44.5g	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	8.7% 6.3g	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	% 7.3g	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	58.5% 22.2g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	58.7% 33g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	112% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	31.4% 0.41mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Recommended Dietary Allowance
Calcium	4.1% 41mg	27.2% 272mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	37.3% 0.34mg	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	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	100% 2.3mg	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	50% 349mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	154% 2313mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	9.4% 348g	3.97% 147g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Udi's, Gluten Free, Soft & Hearty Whole Grain Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes versus 1 lb of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Baked Red Potatoes has 2.4 times more Vitamin B6 than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• While 1 lb of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread contains 2.5 times more Vitamin B1 and 6.4 times more Vitamin B2 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Udi's, Gluten Free, Soft & Hearty Whole Grain Bread provide similar amounts of Vitamin B3 per one pound.

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

• 1 pound of Baked Red Potatoes has 2.4 times more Copper, 4.4 times more Potassium and 2.4 times more Water than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• While 1 lb of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread contains 6.7 times more Calcium, 2.9 times more Manganese, 42.5 times more Sodium and 1.5 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Udi's, Gluten Free, Soft & Hearty Whole Grain Bread contain similar levels of Iron, Magnesium and Phosphorus per one pound.
• 1 pound of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread contains 3.6 times more Energy, 62.3 times more Fat, 55.7 times more Omega 3, 32 times more Omega 6, 2.5 times more Carbohydrate, 6.9 times more Sugars, 2.7 times more Fiber and 3.2 times more Protein than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6