Comparing Nutrients in 5 ounces Multi-grain Bread VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Multi-grain Bread	20%	14%	66%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Multi-grain Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	13% 376kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	3.86% 1.24g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	NA	1.6g per day for Men 19-50 years
Omega 6	14% 2.36g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.4g	28.5% 37g	130g per day for Men 19-50 years
Sugars	12.5% 9.06g	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	4.8% 3.47g	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	% 2.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	27.6% 10.5g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	34% 19g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Multi-grain 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	33% 0.4mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.73mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	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	26.6% 106μg	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	0.16% 0.14mg	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	3.5% 0.52mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	14.6% 146mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	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	44.3% 3.54mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	26.3% 111mg	NA	420mg per day for Men 19-50 years
Manganese	125% 2.87mg	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	46% 323mg	NA	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	84.8% 46.6μg	NA	55μg per day for Men 19-50 years
Sodium	36% 540mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	NA	11mg per day for Men 19-50 years
Water	1.4% 52.4g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Multi-grain Bread VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Multi-grain 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 Multi-grain Bread vs Frozen Roasted Potatoes with Salt:

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

Comparing minerals per 5 ounces for Multi-grain Bread vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Multi-grain Bread have 6.9 times more Calcium, 5 times more Iron and 1.3 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 2 times more Potassium than Multi-grain Bread.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Multi-grain Bread have 2.1 times more Energy, 2.3 times more Fat, 5.2 times more Saturated Fat, 1.7 times more Carbohydrate, 9.3 times more Sugars, 2.8 times more Fiber and 6 times more Protein than Frozen Roasted Potatoes with Salt.