Comparing Nutrients in 5 ounces Wheat Reduced-calorie Bread VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Wheat Reduced-calorie Bread	21%	11%	68%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Wheat Reduced-calorie Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.6% 308kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	4.27% 4.14g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	3.72% 1.2g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	7.8% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	9.17% 1.56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.3% 60.2g	28.5% 37g	130g per day for Men 19-50 years
Sugars	7.25% 5.26g	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	3.17% 2.3g	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	% 1.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	41.4% 15.7g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	33.7% 19g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Wheat Reduced-calorie 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	41.3% 0.5mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.5% 5.36mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	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	32.2% 129μg	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	2.27% 0.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Reduced-calorie Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	23% 231mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	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	51.6% 4.12mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	NA	420mg per day for Men 19-50 years
Manganese	74.6% 1.7mg	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	30% 211mg	NA	700mg per day for Men 19-50 years
Potassium	6.25% 213mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	78.3% 43μg	NA	55μg per day for Men 19-50 years
Sodium	31.4% 471mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	17.4% 1.9mg	NA	11mg per day for Men 19-50 years
Water	1.5% 56g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Reduced-calorie Bread VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Wheat Reduced-calorie 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 Wheat Reduced-calorie Bread vs Frozen Roasted Potatoes with Salt:

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

Comparing minerals per 5 ounces for Wheat Reduced-calorie Bread vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Wheat Reduced-calorie Bread have 10.9 times more Calcium and 5.8 times more Iron than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 3 times more Potassium than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per five ounces.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Wheat Reduced-calorie Bread have 1.7 times more Energy, 1.6 times more Fat, 5 times more Saturated Fat, 1.6 times more Carbohydrate, 5.4 times more Sugars, 4.3 times more Fiber and 6 times more Protein than Frozen Roasted Potatoes with Salt.