Comparing Nutrients in 500 calories Rye Reduced-calorie Bread VS Baked Red Potatoes

Weight per 500 calories

• Rye Reduced-calorie Bread: 246g
• Baked Red Potatoes: 575g

Rye Reduced-calorie Bread has 2.3 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 500 calories - Rye Reduced-calorie Bread or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Rye Reduced-calorie Bread	16%	12%	72%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Rye Reduced-calorie Bread	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.36% 7.14g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.91g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	6.3% 0.1g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	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	76.7% 100g	86.6% 113g	130g per day for Men 19-50 years
Sugars	7.78% 5.64g	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	77.8% 29.6g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	40% 22.4g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Rye Reduced-calorie 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	75.3% 0.9mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.5% 0.59mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.22mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	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	35.7% 143μg	38.8% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.1% 0.099μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 0.99mg	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	4.6% 0.69mg	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.23% 1.48μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	18.7% 187mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	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	95% 7.64mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	48.5% 1.1mg	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	27.4% 192mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	7.1% 241mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	125% 68.7μg	NA	55μg per day for Men 19-50 years
Sodium	84.2% 1264mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	3.06% 113g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Rye Reduced-calorie Bread vs Baked Red Potatoes:

• Rye Reduced-calorie Bread has 2.2 times more Vitamin B1 and 2.1 times more Vitamin B2 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Vitamin B3, 2.7 times more Vitamin B5, 6.4 times more Vitamin B6, 73.5 times more Vitamin C and 10.9 times more Vitamin K than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Baked Whole Red Potatoes have similar amounts of Vitamin B9 per 500 kcal.
• Both Rye Reduced-calorie Bread 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 Rye Reduced-calorie Bread vs Baked Red Potatoes:

• Rye Reduced-calorie Bread has 3.6 times more Calcium, 1.9 times more Iron and 18.3 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.1 times more Copper, 3 times more Magnesium, 2.2 times more Phosphorus, 13 times more Potassium, 1.4 times more Zinc and 3.9 times more Water than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Baked Whole Red Potatoes have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Rye Reduced-calorie Bread has 8.3 times more Fat, 6.2 times more Omega 6, 2.9 times more Fiber and 1.7 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Sugars than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Baked Whole Red Potatoes have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
• Both Rye Reduced-calorie Bread as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.