Comparing Nutrients in 300 calories Baked White Potatoes VS Plain Chapati Bread

Weight per 300 calories

• Baked White Potatoes: 326g
• Plain Chapati Bread: 101g

Commercially Prepared Plain Chapati Bread has 3.2 times more energy per unit of mass than Baked Whole White Potatoes, which is high in comparison to other foods. Baked White Potatoes having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Plain Chapati Bread	15%	23%	62%

Macro Nutrients

	Baked White Potatoes	Plain Chapati Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	7.76% 7.53g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	8.33% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	6% 1.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	36% 47g	130g per day for Men 19-50 years
Sugars	6.9% 5g	3.8% 2.75g	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	1.6% 1.17g	0.75% 0.55g	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	% 2.05g	% 0.25g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 0.29g	g per day for Men 19-50 years
Fiber	18% 6.85g	13% 4.95g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Plain Chapati Bread	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	43% 6.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	31% 124μg	15.4% 61.6μg	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	45.7% 41mg	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	0.87% 0.13mg	5.93% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Plain Chapati Bread	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	9.4% 94mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	28.3% 0.25mg	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	26% 2.1mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	15% 62.6mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	55% 1.26mg	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% 245mg	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	7.9% 269mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	99% 54.2μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	27.5% 413mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	6.65% 246g	0.9% 33.3g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 2.1 times more Vitamin B5, 2.5 times more Vitamin B6 and 2 times more Vitamin B9 than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 3.5 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3 and 6.8 times more Vitamin E than Baked Whole White Potatoes.

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

• Baked Whole White Potatoes have 1.6 times more Copper, 1.4 times more Magnesium, 1.3 times more Phosphorus, 6.6 times more Potassium and 7.4 times more Water than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 2.9 times more Calcium, 1.5 times more Iron, 2.1 times more Manganese, 33.3 times more Selenium, 18.1 times more Sodium and 1.4 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have 1.5 times more Carbohydrate, 1.8 times more Sugars and 1.4 times more Fiber than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 15.4 times more Fat, 15.1 times more Saturated Fat, 2.7 times more Omega 3, 6.4 times more Omega 6 and 1.7 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Commercially Prepared Plain Chapati Bread have similar amounts of Energy per 300 kcal.
• Both Baked Whole White Potatoes as well as Commercially Prepared Plain Chapati Bread have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.