Comparing Nutrients in 500 calories Toasted Protein Bread VS Baked Red Potatoes

Weight per 500 calories

• Toasted Protein Bread: 185g
• Baked Red Potatoes: 575g

Toasted Protein Bread has 3.1 times more energy per 100g than Baked Red Potatoes. It has high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Toasted Protein Bread or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Toasted Protein Bread	20%	8%	72%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Toasted Protein Bread	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.44g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	7.52% 0.12g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.93g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.5% 89g	86.6% 113g	130g per day for Men 19-50 years
Sugars	3.68% 2.67g	11.3% 8.2g	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	3.5% 2.53g	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	% 3.16g	g per day for Men 19-50 years
Sucrose	NA	% 2.6g	g per day for Men 19-50 years
Fiber	16% 6.1g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Toasted Protein Bread	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.4% 0.72mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.85mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.97% 0.13mg	94% 1.2mg	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	46% 183μg	38.8% 155μg	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% 0mg	80.5% 72.4mg	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	4.44% 0.67mg	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Protein Bread	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	25% 252mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	111% 1mg	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	106% 8.44mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	24.7% 104mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	64.7% 1.5mg	43.2% 0.99mg	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	50% 350mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	19% 641mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	122% 67μg	NA	55μg per day for Men 19-50 years
Sodium	55% 822mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.17mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	1.7% 63g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Toasted Protein Bread vs Baked Red Potatoes:

• Toasted Protein Bread with Gluten has 1.4 times more Vitamin B1 and 2.5 times more Vitamin B2 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.5 times more Vitamin B5, 9.4 times more Vitamin B6, more Vitamin C and 6.7 times more Vitamin K than Toasted Protein Bread with Gluten.
• Both Toasted Protein Bread with Gluten and Baked Whole Red Potatoes have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Toasted Protein Bread with Gluten as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Toasted Protein Bread vs Baked Red Potatoes:

• Toasted Protein Bread with Gluten has 4.9 times more Calcium, 2.1 times more Iron, 1.5 times more Manganese and 11.9 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.6 times more Copper, 1.6 times more Magnesium, 4.9 times more Potassium and 7 times more Water than Toasted Protein Bread with Gluten.
• Both Toasted Protein Bread with Gluten and Baked Whole Red Potatoes have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Toasted Protein Bread with Gluten has 1.4 times more Omega 3, 6.9 times more Omega 6 and 1.8 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Carbohydrate, 3.1 times more Sugars and 1.7 times more Fiber than Toasted Protein Bread with Gluten.
• Both Toasted Protein Bread with Gluten and Baked Whole Red Potatoes have similar amounts of Energy per 500 kcal.
• Both Toasted Protein Bread with Gluten as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.