Comparing Nutrients in 5 ounces Potato Bread VS White Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Potato Bread	19%	11%	70%
White Wheat Bread	18%	8%	74%

Macro Nutrients

	Potato Bread	White Wheat Bread	Recommended Dietary Allowance
Energy	13% 377kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	4.57% 4.44g	3.14% 3.05g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	7.33% 1.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.3% 66.7g	48% 62.2g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	9.78% 7.1g	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	5.28% 3.83g	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	% 2.13g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	34.3% 13g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Potato Bread	White Wheat Bread	Recommended Dietary Allowance
Vitamin A	3.78% 34μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.2% 0.27mg	60.2% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	39.5% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.3% 0.33mg	8.72% 0.11mg	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	44.7% 179μg	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.86% 0.21μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.47% 2.83IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.44% 0.67mg	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.03% 9.64μg	9.1% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Bread	White Wheat Bread	Recommended Dietary Allowance
Calcium	26.6% 266mg	97% 970mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	23.5% 0.21mg	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	40% 3.2mg	86.6% 6.93mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	39% 0.9mg	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	74.7% 523mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	30% 1018mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	41.5% 23μg	55μg per day for Men 19-50 years
Sodium	35.4% 532mg	45% 678mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	12.2% 1.35mg	11mg per day for Men 19-50 years
Water	1.3% 47.6g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Bread VS White Wheat Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Potato Bread versus 5 oz of White Wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Potato Bread vs White Wheat Bread:

• 5 ounces of Potato Bread have more Vitamin A, 1.8 times more Vitamin B5, 2.9 times more Vitamin B6, more Vitamin B12 and 1.2 times more Vitamin E than White Wheat Bread.
• While 5 oz of White Wheat Bread contain 2.7 times more Vitamin B1, 2.4 times more Vitamin B2 and 3.6 times more Vitamin B3 than Potato Bread.
• Both Potato Bread and White Wheat Bread provide similar amounts of Vitamin B9 and Vitamin K per five ounces.
• 5 ounces of White Wheat Bread have insufficient amounts of Vitamin A and Vitamin B12
• Both Potato Bread as well as White Wheat Bread have insufficient amounts of Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Potato Bread vs White Wheat Bread:

• 5 ounces of Potato Bread have 3.6 times more Phosphorus, 5.7 times more Potassium and 1.5 times more Zinc than White Wheat Bread.
• While 5 oz of White Wheat Bread contain 3.6 times more Calcium, 1.6 times more Copper, 2.2 times more Iron, 2.5 times more Manganese, 1.7 times more Selenium and 1.3 times more Sodium than Potato Bread.
• Both Potato Bread and White Wheat Bread contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Potato Bread have 1.5 times more Fat and 1.9 times more Sugars than White Wheat Bread.
• While 5 oz of White Wheat Bread contain more Omega 3, more Omega 6 and 1.5 times more Fiber than Potato Bread.
• Both Potato Bread and White Wheat Bread offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• 5 ounces of Potato Bread provide inadequate amounts of Omega 3 and Omega 6