Comparing Nutrients in 300 calories Rye Bread VS Baked White Potatoes

Weight per 300 calories

• Rye Bread: 116g
• Baked White Potatoes: 326g

Rye Bread has 2.8 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Rye Bread or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Rye Bread	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.94% 3.82g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	2.27% 0.73g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	5.04% 0.86g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	53% 68.7g	130g per day for Men 19-50 years
Sugars	6.15% 4.46g	6.9% 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	NA	1.6% 1.17g	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	% 2.05g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	17.7% 6.7g	18% 6.85g	38g per day for Men 19-50 years
Protein	17.6% 9.85g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	53% 0.69mg	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	32% 127μg	31% 124μg	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	0.51% 0.46mg	45.7% 41mg	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	2.55% 0.38mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Baked White Potatoes	Recommended Dietary Allowance
Calcium	8.46% 84.6mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	46% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	1.48% 59μg	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	41% 3.28mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	11% 46.3mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	26.8% 0.62mg	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	20.7% 145mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	5.66% 192mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	65% 35.8μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	46.6% 698mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	12% 1.32mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	1.17% 43.2g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Rye Bread vs Baked White Potatoes:

• Rye Bread has 3.2 times more Vitamin B1 and 2.8 times more Vitamin B2 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.5 times more Vitamin B5, 7.9 times more Vitamin B6, 88.7 times more Vitamin C and 6.3 times more Vitamin K than Rye Bread.
• Both Rye Bread and Baked Whole White Potatoes have similar amounts of Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Rye Bread as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Rye Bread vs Baked White Potatoes:

• Rye Bread has 2.6 times more Calcium, 1.6 times more Iron, 1.5 times more Manganese, 22 times more Selenium and 30.6 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Copper, 1.9 times more Magnesium, 1.7 times more Phosphorus, 9.2 times more Potassium and 5.7 times more Water than Rye Bread.
• Both Rye Bread and Baked Whole White Potatoes have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Rye Bread has 7.8 times more Fat, 1.4 times more Omega 3, 5.4 times more Omega 6 and 1.4 times more Protein than Baked Whole White Potatoes.
• Both Rye Bread and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 300 kcal.
• Both Rye Bread as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.