Comparing Nutrients in 5 ounces Sprouted Wheat Bread VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Sprouted Wheat Bread	28%	0%	72%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Sprouted Wheat Bread	Baked White Potatoes	Recommended Dietary Allowance
Energy	9.2% 266kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	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	37% 48g	23% 30g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	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	19.8% 7.5g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Sprouted Wheat Bread	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.6% 0.11mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	0% 0μg	13.5% 54μg	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% 18mg	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	3.2% 0.48mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Wheat Bread	Baked White Potatoes	Recommended Dietary Allowance
Calcium	0% 0mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	32.8% 0.29mg	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	33.5% 2.68mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	22.3% 94mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	NA	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	35.6% 249mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	8.25% 281mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	77.3% 42.5μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	44.8% 672mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	1.95% 72g	2.9% 107g	3700g per day for Men 19-50 years

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

• Sprouted Wheat Bread has 4.9 times more Vitamin B1, 1.8 times more Vitamin B2, 1.5 times more Vitamin B3 and 8.5 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Vitamin B9, more Vitamin C and 2.5 times more Vitamin K than Sprouted Wheat Bread.
• Both Sprouted Wheat Bread and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 5 oz.
• Both Sprouted Wheat Bread as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Sprouted Wheat Bread has 1.6 times more Copper, 3 times more Iron, 2.4 times more Magnesium, 2.3 times more Phosphorus, 60 times more Selenium, 67.7 times more Sodium and 3.6 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Calcium, 2.7 times more Potassium and 1.5 times more Water than Sprouted Wheat Bread.

Comparison of macro-nutrients per 5 ounces:

• Sprouted Wheat Bread has 2 times more Energy, 1.6 times more Carbohydrate, 1.7 times more Sugars, 2.5 times more Fiber and 6.3 times more Protein than Baked Whole White Potatoes.
• Both Sprouted Wheat Bread as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.