Comparing Nutrients in 500 calories Boiled Potato Flesh, Cooked In Skin VS French Bread

Weight per 500 calories

• Boiled Potato Flesh, Cooked In Skin: 575g
• French Bread: 184g

French or Vienna Bread includes Sourdough have 3.1 times more energy per unit of mass than Boiled Potato Flesh, Cooked In Skin without Salt, which is high in comparison to other foods. Boiled Potato Flesh, Cooked In Skin having average energy density.

Discover which food has more nutrients per 500 calories - Boiled Potato Flesh, Cooked In Skin or French Bread?

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
French Bread	16%	8%	76%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	French Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.57g	4.6% 4.45g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	3.04% 0.97g	32g per day for Men 19-50 years
Omega 3	3.6% 0.057g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	8.54% 1.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	73.4% 95g	130g per day for Men 19-50 years
Sugars	7.2% 5.23g	11.7% 8.5g	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	2.3% 1.67g	1.3% 0.94g	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	% 1.95g	% 0.74g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 0g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	10.6% 4.04g	38g per day for Men 19-50 years
Protein	19% 10.7g	35.3% 19.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	French Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.8% 0.61mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.84% 0.11mg	60.4% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.7% 8.27mg	55.3% 8.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.8% 3mg	16.7% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	15% 0.2mg	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	14.4% 57.5μg	56.5% 226μg	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	83% 74.7mg	0% 0mg	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	0.38% 0.057mg	2.57% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.5% 12.6μg	1.07% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	French Bread	Recommended Dietary Allowance
Calcium	2.87% 28.7mg	9.56% 96mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	31% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	7.1% 284μg	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	22.3% 1.8mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	46% 1.06mg	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	36% 253mg	27.6% 193mg	700mg per day for Men 19-50 years
Potassium	64% 2178mg	6.33% 215mg	3400mg per day for Men 19-50 years
Selenium	3.13% 1.72μg	96% 52.6μg	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	73.8% 1107mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	17.4% 1.9mg	11mg per day for Men 19-50 years
Water	12% 442g	1.64% 60.7g	3700g per day for Men 19-50 years

Boiled Potato Flesh, Cooked In Skin VS French Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Potato Flesh, Cooked In Skin or French Bread?

Lets compare vitamin content per 500 calories of Boiled Potato Flesh, Cooked In Skin vs French Bread:

• 500 calories of Boiled Potato Flesh, Cooked In Skin have 3.6 times more Vitamin B5, 8.7 times more Vitamin B6, more Vitamin C and 9.8 times more Vitamin K than French Bread.
• While 500 kcal of French or Vienna Bread includes Sourdough contain 2.1 times more Vitamin B1, 6.8 times more Vitamin B2 and 3.9 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and French Bread provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• 500 calories of French Bread have insufficient amounts of Vitamin C and Vitamin K
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as French or Vienna Bread includes Sourdough have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Boiled Potato Flesh, Cooked In Skin vs French Bread:

• 500 calories of Boiled Potato Flesh, Cooked In Skin have 3.9 times more Copper, 2.1 times more Magnesium, 1.3 times more Phosphorus, 10.1 times more Potassium and 7.3 times more Water than French Bread.
• While 500 kcal of French or Vienna Bread includes Sourdough contain 4 times more Iron, 1.3 times more Manganese, 30.5 times more Selenium and 48.1 times more Sodium than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and French Bread contain similar levels of Zinc per 500 calories.
• 500 calories of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Selenium
• 500 calories of French Bread lack sufficient amounts of Potassium
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as French or Vienna Bread includes Sourdough lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Potato Flesh, Cooked In Skin have 1.2 times more Carbohydrate and 2.6 times more Fiber than French Bread.
• While 500 kcal of French or Vienna Bread includes Sourdough contain 1.6 times more Sugars and 1.8 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and French Bread offer comparable quantities of Energy per 500 calories.
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as French or Vienna Bread includes Sourdough provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.