Comparing Nutrients in 5 ounces Baked Potato Flesh VS Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Dry Bread Crumbs	14%	12%	74%

Macro Nutrients

	Baked Potato Flesh	Dry Bread Crumbs	Recommended Dietary Allowance
Energy	4.55% 132kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	7.74% 7.5g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	5.33% 1.7g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	16.5% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	15.6% 2.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	78.5% 102g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	12% 8.8g	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	4.8% 3.5g	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	% 2.58g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	114% 1.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	58.8% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	13% 0.17mg	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	3.2% 12.8μg	38% 152μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	20.7% 0.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	0% 0mg	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	0.38% 0.057mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	7.8% 9.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	40% 0.36mg	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	6.2% 0.5mg	85.6% 6.85mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	56.6% 1.3mg	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	10% 71mg	33.4% 234mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	65% 35.7μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	69% 1038mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	18.7% 2.06mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.25% 9.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Dry Bread Crumbs per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Flesh versus 5 oz of Dry Bread Crumbs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs Dry Bread Crumbs :

• 5 ounces of Baked Potato Flesh have 2.5 times more Vitamin B6 and more Vitamin C than Dry Bread Crumbs .
• While 5 oz of Plain Grated Dry Bread Crumbs contain 9.2 times more Vitamin B1, 19.2 times more Vitamin B2, 4.8 times more Vitamin B3, 11.9 times more Vitamin B9, more Vitamin B12 and 22 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Dry Bread Crumbs provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin K
• 5 ounces of Dry Bread Crumbs have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Dry Bread Crumbs :

• 5 ounces of Baked Potato Flesh have 2 times more Potassium and 11.6 times more Water than Dry Bread Crumbs .
• While 5 oz of Plain Grated Dry Bread Crumbs contain 36.6 times more Calcium, 13.8 times more Iron, 1.7 times more Magnesium, 5.7 times more Manganese, 3.3 times more Phosphorus, 84 times more Selenium, 146.4 times more Sodium and 5 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Dry Bread Crumbs contain similar levels of Copper per five ounces.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Plain Grated Dry Bread Crumbs contain 4.2 times more Energy, 53 times more Fat, 46.3 times more Saturated Fat, 18.6 times more Omega 3, 58.6 times more Omega 6, 3.3 times more Carbohydrate, 3.6 times more Sugars, 3 times more Fiber and 6.8 times more Protein than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6