Comparing Nutrients in 5 ounces Baked Potato Flesh VS Toasted Oat Bran Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Toasted Oat Bran Reduced-calorie Bread	14%	13%	73%

Macro Nutrients

	Baked Potato Flesh	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	4.55% 132kcal	11.7% 339kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	5.55% 5.4g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	2.35% 0.75g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	15.6% 2.64g	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	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	8.2% 5.95g	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	5.6% 2.13g	53.3% 20.3g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Toasted Oat Bran Reduced-calorie 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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	35.7% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	4.7% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	9.5% 0.12mg	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	29% 116μg	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	3.1% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	9.64% 96mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	23% 0.21mg	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	66.4% 5.3mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	62% 1.43mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	63% 34.7μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	51.7% 775mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	15.3% 1.7mg	11mg per day for Men 19-50 years
Water	2.9% 107g	1.37% 50.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Toasted Oat Bran Reduced-calorie Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Flesh versus 5 oz of Toasted Oat Bran Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs Toasted Oat Bran Reduced-calorie Bread:

• 5 ounces of Baked Potato Flesh have 3.3 times more Vitamin B5, 3.5 times more Vitamin B6 and more Vitamin C than Toasted Oat Bran Reduced-calorie Bread.
• While 5 oz of Toasted Oat Bran Reduced-calorie Bread contain 3.2 times more Vitamin B1, 10.3 times more Vitamin B2, 2.9 times more Vitamin B3, 9.1 times more Vitamin B9 and 8.3 times more Vitamin E than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
• 5 ounces of Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Toasted Oat Bran Reduced-calorie Bread:

• 5 ounces of Baked Potato Flesh have 1.5 times more Copper, 3.2 times more Potassium and 2.1 times more Water than Toasted Oat Bran Reduced-calorie Bread.
• While 5 oz of Toasted Oat Bran Reduced-calorie Bread contain 13.6 times more Calcium, 10.7 times more Iron, 2.2 times more Magnesium, 6.2 times more Manganese, 2.9 times more Phosphorus, 81.7 times more Selenium, 109.4 times more Sodium and 4.1 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 Toasted Oat Bran Reduced-calorie Bread contain 2.6 times more Energy, 38 times more Fat, 12.2 times more Omega 3, 58.3 times more Omega 6, 2.3 times more Carbohydrate, 2.5 times more Sugars, 9.5 times more Fiber and 4.8 times more Protein than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6