Comparing Nutrients in 5 ounces Toasted Rice Bran Bread VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Toasted Rice Bran Bread	14%	16%	70%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Toasted Rice Bran Bread	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	13% 374kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	15% 2.55g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.6% 67g	22% 28.5g	130g per day for Men 19-50 years
Sugars	9.93% 7.2g	1.78% 1.3g	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	0.57% 0.41g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 0.27g	g per day for Men 19-50 years
Fiber	19.8% 7.5g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	24.6% 13.7g	4.73% 2.65g	56g per day for Men 19-50 years

Vitamins

	Toasted Rice Bran Bread	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.81mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.44mg	12.7% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.37% 0.37mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.29mg	32.6% 0.42mg	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	28% 112μg	3.54% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	20.5% 18.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.7% 1mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rice Bran Bread	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	10.6% 106mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	29.6% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.75% 70μg	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	69.5% 5.56mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	25.6% 108mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	8.5% 0.2mg	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	35.2% 247mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	16% 537mg	3400mg per day for Men 19-50 years
Selenium	80.4% 44.2μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	27.6% 414mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	17.8% 1.96mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	1.38% 51g	2.95% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Rice Bran Bread VS Boiled Potato Flesh, Cooked In Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Toasted Rice Bran Bread versus 5 oz of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Toasted Rice Bran Bread vs Boiled Potato Flesh, Cooked In Skin:

• 5 ounces of Toasted Rice Bran Bread have 5.4 times more Vitamin B1, 14.7 times more Vitamin B2, 4.6 times more Vitamin B3, 7.9 times more Vitamin B9 and 71 times more Vitamin E than Boiled Potato Flesh, Cooked In Skin.
• While 5 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 2 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin C than Toasted Rice Bran Bread.
• 5 ounces of Toasted Rice Bran Bread have insufficient amounts of Vitamin C
• 5 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2 and Vitamin E
• Both Toasted Rice Bran Bread as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Toasted Rice Bran Bread vs Boiled Potato Flesh, Cooked In Skin:

• 5 ounces of Toasted Rice Bran Bread have 15 times more Calcium, 12.6 times more Iron, 3.5 times more Magnesium, 11 times more Manganese, 4 times more Phosphorus, 104 times more Selenium, 73 times more Sodium and 4.6 times more Zinc than Boiled Potato Flesh, Cooked In Skin.
• While 5 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 1.8 times more Potassium and 2.1 times more Water than Toasted Rice Bran Bread.
• Both Toasted Rice Bran Bread and Boiled Potato Flesh, Cooked In Skin contain similar levels of Copper per five ounces.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Rice Bran Bread have 3 times more Energy, 50 times more Fat, 29.7 times more Saturated Fat, 11.5 times more Omega 3, 56.2 times more Omega 6, 2.3 times more Carbohydrate, 5.6 times more Sugars, 2.9 times more Fiber and 5.2 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6