Comparing Nutrients in 5 ounces Focaccia, Italian flatbread, plain VS Potato Bread

Macros Ratio

	Protein	Fat	Carbs
Focaccia, Italian flatbread, plain	14%	28%	58%
Potato Bread	19%	11%	70%

Macro Nutrients

	Focaccia, Italian flatbread, plain	Potato Bread	Recommended Dietary Allowance
Energy	12% 353kcal	13% 377kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	4.57% 4.44g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.24g	0% 0g	32g per day for Men 19-50 years
Omega 3	6.38% 0.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.8g	51.3% 66.7g	130g per day for Men 19-50 years
Sugars	3.42% 2.5g	18.3% 13.3g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	22% 12.4g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Focaccia, Italian flatbread, plain	Potato Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.78% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.5% 0.67mg	22.2% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	25.3% 0.33mg	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	49% 196μg	44.7% 179μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.86% 0.21μg	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% 0IU	0.47% 2.83IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.4% 2mg	4.44% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.73% 8.08μg	8.03% 9.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Focaccia, Italian flatbread, plain	Potato Bread	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	15% 0.13mg	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	56% 4.48mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.52mg	15.6% 0.36mg	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	26% 181mg	74.7% 523mg	700mg per day for Men 19-50 years
Potassium	4.75% 162mg	30% 1018mg	3400mg per day for Men 19-50 years
Selenium	41% 22.5μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	53% 795mg	35.4% 532mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	1.76% 65g	1.3% 47.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Focaccia, Italian flatbread, plain VS Potato Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Focaccia, Italian flatbread, plain versus 5 oz of Potato Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Focaccia, Italian flatbread, plain vs Potato Bread:

• 5 ounces of Focaccia, Italian flatbread, plain have 2.5 times more Vitamin B1, 2.8 times more Vitamin B2, 2.9 times more Vitamin B3 and 3 times more Vitamin E than Potato Bread.
• While 5 oz of Potato Bread contain more Vitamin A, 1.3 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin B12 than Focaccia, Italian flatbread, plain.
• Both Focaccia, Italian flatbread, plain and Potato Bread provide similar amounts of Vitamin B9 and Vitamin K per five ounces.
• 5 ounces of Focaccia, Italian flatbread, plain have insufficient amounts of Vitamin A and Vitamin B12
• Both Focaccia, Italian flatbread, plain as well as Potato Bread have insufficient amounts of Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Focaccia, Italian flatbread, plain vs Potato Bread:

• 5 ounces of Focaccia, Italian flatbread, plain have 1.4 times more Iron, 1.4 times more Manganese, 1.7 times more Selenium and 1.5 times more Sodium than Potato Bread.
• While 5 oz of Potato Bread contain 5.4 times more Calcium, 1.4 times more Magnesium, 2.9 times more Phosphorus and 6.3 times more Potassium than Focaccia, Italian flatbread, plain.
• Both Focaccia, Italian flatbread, plain and Potato Bread contain similar levels of Copper and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Focaccia, Italian flatbread, plain have 2.5 times more Fat, more Saturated Fat, more Omega 3 and more Omega 6 than Potato Bread.
• While 5 oz of Potato Bread contain 1.3 times more Carbohydrate, 5.4 times more Sugars, 3.5 times more Fiber and 1.4 times more Protein than Focaccia, Italian flatbread, plain.
• Both Focaccia, Italian flatbread, plain and Potato Bread offer comparable quantities of Energy per five ounces.
• 5 ounces of Potato Bread provide inadequate amounts of Omega 3 and Omega 6