Comparing Nutrients in 300 calories Schar, Gluten-Free, Wheat-Free, Classic White Bread VS Baked Red Potatoes

Weight per 300 calories

• Schar, Gluten-Free, Wheat-Free, Classic White Bread: 125g
• Baked Red Potatoes: 345g

Schar, Gluten-Free, Wheat-Free, Classic White Bread has 2.8 times more energy per 100g than Baked Red Potatoes. It has above average energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Schar, Gluten-Free, Wheat-Free, Classic White Bread or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.76% 5.6g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.22g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	1.17% 0.019g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.4% 57.7g	52% 67.6g	130g per day for Men 19-50 years
Sugars	5.76% 4.18g	6.8% 4.93g	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	1.36% 0.99g	2.1% 1.5g	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	% 1.26g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.55g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.6% 0.63mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.28mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.56% 0.046mg	56.2% 0.73mg	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	4.7% 18.8μg	23.3% 93μg	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	48.3% 43.4mg	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	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	20% 199mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	66.7% 0.6mg	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	49.5% 3.96mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	3.27% 13.8mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	9.57% 0.22mg	26% 0.6mg	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	9.82% 68.8mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	2.43% 82.5mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	NA	55μg per day for Men 19-50 years
Sodium	36.8% 551mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	5.34% 0.59mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	1.5% 55g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Baked Red Potatoes:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 2.6 times more Vitamin B1 and 3.7 times more Vitamin B2 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Vitamin B3, 15.8 times more Vitamin B6 and 5 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.

Comparing minerals per 300 calories for Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Baked Red Potatoes:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 6.4 times more Calcium, 1.6 times more Iron and 13.3 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 5.5 times more Copper, 7 times more Magnesium, 2.7 times more Manganese, 3.6 times more Phosphorus, 22.8 times more Potassium, 2.3 times more Zinc and 4.8 times more Water than Schar, Gluten-Free, Wheat-Free, Classic White Bread.

Comparison of macro-nutrients per 300 calories:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 10.8 times more Fat, 8.9 times more Saturated Fat and 3.7 times more Omega 6 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.8 times more Omega 3 and 1.7 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Baked Whole Red Potatoes have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 300 kcal.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Baked Whole Red Potatoes have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.