Comparing Nutrients in 5 ounces Baked Potato Flesh VS French Bread

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
French Bread	16%	8%	76%

Macro Nutrients

	Baked Potato Flesh	French Bread	Recommended Dietary Allowance
Energy	4.55% 132kcal	13.3% 386kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	3.54% 3.43g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	6.6% 1.1g	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	56.6% 73.5g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	9.03% 6.55g	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	1% 0.72g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	27.2% 15.2g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	French Bread	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	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	46.6% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	42.7% 6.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	11.7% 0.15mg	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	43.6% 174μg	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	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	French Bread	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	24% 0.22mg	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	69.3% 5.54mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	35.6% 0.82mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	4.88% 166mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	73.7% 40.5μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	57% 853mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	2.9% 107g	1.26% 46.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS French Bread per 5 oz

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

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

• 5 ounces of Baked Potato Flesh have 1.2 times more Vitamin B5, 2.8 times more Vitamin B6 and more Vitamin C than French Bread.
• While 5 oz of French or Vienna Bread includes Sourdough contain 6.8 times more Vitamin B1, 20.3 times more Vitamin B2, 3.5 times more Vitamin B3 and 13.7 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 5 ounces of French Bread have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as French or Vienna Bread includes Sourdough have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

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

• 5 ounces of Baked Potato Flesh have 1.4 times more Copper, 3.3 times more Potassium and 2.3 times more Water than French Bread.
• While 5 oz of French or Vienna Bread includes Sourdough contain 10.4 times more Calcium, 11.2 times more Iron, 1.3 times more Magnesium, 3.6 times more Manganese, 2.1 times more Phosphorus, 95.3 times more Selenium, 120.4 times more Sodium and 3.6 times more Zinc than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of French or Vienna Bread includes Sourdough contain 2.9 times more Energy, 24.2 times more Fat, 6.4 times more Omega 3, 24.7 times more Omega 6, 2.4 times more Carbohydrate, 2.7 times more Sugars, 1.5 times more Fiber and 5.5 times more Protein than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6