Comparing Nutrients in 5 ounces Potato Bread VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Potato Bread	19%	11%	70%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Potato Bread	Baked White Potatoes	Recommended Dietary Allowance
Energy	13% 377kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	4.57% 4.44g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.41% 0.069g	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	23% 30g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	3% 2.17g	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	0.7% 0.51g	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	% 0.89g	g per day for Men 19-50 years
Sucrose	NA	% 0.57g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Potato Bread	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	3.78% 34μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.2% 0.27mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.3% 0.33mg	23% 0.3mg	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	13.5% 54μg	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	20% 18mg	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.03% 9.64μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Bread	Baked White Potatoes	Recommended Dietary Allowance
Calcium	26.6% 266mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	20% 0.18mg	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	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	11.6% 0.27mg	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	15% 106mg	700mg per day for Men 19-50 years
Potassium	30% 1018mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	35.4% 532mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	1.3% 47.6g	2.9% 107g	3700g per day for Men 19-50 years

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

• Potato Bread has 24 times more Vitamin A, 3.9 times more Vitamin B1, 2.5 times more Vitamin B2, 2.1 times more Vitamin B5, 3.3 times more Vitamin B9, more Vitamin B12, 11.8 times more Vitamin E and 2.5 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Vitamin C than Potato Bread.
• Both Potato Bread and Baked Whole White Potatoes have similar amounts of Vitamin B3 and Vitamin B6 per 5 oz.
• Both Potato Bread as well as Baked Whole White Potatoes have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Potato Bread vs Baked White Potatoes:

• Potato Bread has 18.8 times more Calcium, 3.5 times more Iron, 1.3 times more Manganese, 4.9 times more Phosphorus, 1.3 times more Potassium, 19 times more Selenium, 53.6 times more Sodium and 4.1 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Copper and 2.2 times more Water than Potato Bread.
• Both Potato Bread and Baked Whole White Potatoes have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Potato Bread has 2.9 times more Energy, 20.9 times more Fat, 2.2 times more Carbohydrate, 6.1 times more Sugars, 3 times more Fiber and 6 times more Protein than Baked Whole White Potatoes.
• Both Potato Bread as well as Baked Whole White Potatoes have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.