Comparing Nutrients in 5 ounces Italian Bread VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Italian Bread	15%	10%	75%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Italian Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	12.7% 367kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.87g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	9.8% 1.66g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.5% 68g	28.5% 37g	130g per day for Men 19-50 years
Sugars	9.17% 6.65g	1.35% 0.98g	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	1.8% 1.3g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	24% 13.5g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Italian Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.7% 0.82mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.2% 6.43mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	NA	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	36% 145μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.74% 0.41mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.54% 4.25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Italian Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	15% 149mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	NA	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	61% 4.9mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	NA	420mg per day for Men 19-50 years
Manganese	30.3% 0.7mg	NA	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	19.2% 135mg	NA	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	44.3% 24.4μg	NA	55μg per day for Men 19-50 years
Sodium	58.4% 876mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	NA	11mg per day for Men 19-50 years
Water	1.44% 53.2g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Italian Bread VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Italian Bread versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Italian Bread vs Frozen Roasted Potatoes with Salt:

• Both Italian Bread and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Italian Bread as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Italian Bread vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Italian Bread have 7 times more Calcium, 6.9 times more Iron and 2.1 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 3.6 times more Potassium than Italian Bread.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Italian Bread have 2 times more Energy, 1.5 times more Fat, 1.8 times more Carbohydrate, 6.8 times more Sugars and 4.3 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Italian Bread and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per five ounces.