Comparing Nutrients in 1 pound Schar, Gluten-Free, Wheat-Free, Classic White Bread VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Baked White Potatoes	Recommended Dietary Allowance
Energy	37.5% 1089kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.3g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	14% 4.43g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	13.2% 2.25g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	73.6% 96g	130g per day for Men 19-50 years
Sugars	21% 15g	9.57% 6.94g	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	4.94% 3.6g	2.25% 1.63g	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	% 4.6g	% 2.86g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.8g	g per day for Men 19-50 years
Fiber	61% 23g	25% 9.53g	38g per day for Men 19-50 years
Protein	31% 17.3g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	193% 2.3mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	176% 2.3mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	73.6% 0.96mg	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	17% 68μg	43% 172μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	63.5% 57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Baked White Potatoes	Recommended Dietary Allowance
Calcium	72% 721mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	44% 0.39mg	64% 0.58mg	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	180% 14.4mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	34.7% 0.8mg	37.3% 0.86mg	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	35.6% 249mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	133% 2000mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	5.38% 199g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Baked White Potatoes:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 10.6 times more Vitamin B1, 11.7 times more Vitamin B2 and 2.2 times more Vitamin B3 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.7 times more Vitamin B6 and 2.5 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.

Comparing minerals per 1 pound for Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Baked White Potatoes:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 15.9 times more Calcium, 5 times more Iron, 63 times more Sodium and 1.3 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Copper, 2.5 times more Magnesium, 1.4 times more Phosphorus, 8.2 times more Potassium and 1.7 times more Water than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Baked Whole White Potatoes have similar amounts of Manganese per 1 lb.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 2.6 times more Energy, 29.8 times more Fat, 24.4 times more Saturated Fat, 10.1 times more Omega 6, 2.2 times more Carbohydrate, 2.2 times more Sugars, 2.2 times more Fructose, 2.4 times more Fiber and 1.8 times more Protein than Baked Whole White Potatoes.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Baked Whole White Potatoes have insufficient amounts of Omega 3, Glucose and Sucrose in 1 lb.