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

Weight per 500 calories

• Baked White Potatoes: 544g
• Rye Reduced-calorie Bread: 246g

Rye Reduced-calorie Bread has 2.2 times more energy per unit of mass than Baked Whole White Potatoes, which is above average in comparison to other foods. Baked White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Baked White Potatoes or Rye Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Baked White Potatoes	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	7.36% 7.14g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	6.3% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	10.3% 1.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	76.7% 100g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	7.78% 5.64g	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	2.7% 1.96g	NA	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	% 3.42g	NA	g per day for Men 19-50 years
Sucrose	% 2.17g	NA	g per day for Men 19-50 years
Fiber	30% 11.4g	77.8% 29.6g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0.6% 5.43μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	75.3% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	39% 6.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.1mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	14.6% 0.19mg	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	51.6% 207μg	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.1% 0.099μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76% 68.5mg	1.1% 0.99mg	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	1.45% 0.22mg	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	1.23% 1.48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	36.4% 0.33mg	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	43.5% 3.48mg	95% 7.64mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	48.5% 1.1mg	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	58.2% 408mg	27.4% 192mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	125% 68.7μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	84.2% 1264mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	11% 410g	3.06% 113g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.3 times more Vitamin B3, 2.8 times more Vitamin B5, 6 times more Vitamin B6, 1.4 times more Vitamin B9, 69.5 times more Vitamin C and 9.9 times more Vitamin K than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 3.5 times more Vitamin B1 and 2.5 times more Vitamin B2 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Rye Reduced-calorie Bread:

• Baked Whole White Potatoes have 2.1 times more Copper, 2.7 times more Magnesium, 2.1 times more Phosphorus, 12.2 times more Potassium and 3.6 times more Water than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 3.4 times more Calcium, 2.2 times more Iron, 25.3 times more Selenium and 33.2 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Rye Reduced-calorie Bread have similar amounts of Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baked Whole White Potatoes have 1.5 times more Sugars than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 8.8 times more Fat, 6.6 times more Omega 6, 2.6 times more Fiber and 2 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Rye Reduced-calorie Bread have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
• Both Baked Whole White Potatoes as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.