Comparing Nutrients in 5 ounces Baked Red Potatoes VS Seasoned Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Baked Red Potatoes	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	4.25% 123kcal	18.7% 543kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	8% 7.77g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	19% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	17.4% 2.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	74.7% 97g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	11.2% 8.14g	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	0.86% 0.62g	3.87% 2.8g	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	% 0.78g	% 2.44g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 0g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	35.8% 20g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	114% 1.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	54.6% 8.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	18.6% 0.24mg	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	9.57% 38.3μg	42% 169μg	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	4.25% 3.83mg	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	0.76% 0.11mg	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	54.3% 65.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	38.4% 0.35mg	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	12.4% 0.99mg	87% 6.97mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	60.6% 1.4mg	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	14.6% 102mg	36% 251mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	NA	63.7% 35μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	198% 2977mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	18.4% 2.03mg	11mg per day for Men 19-50 years
Water	2.94% 109g	0.24% 9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Seasoned Dry Bread Crumbs :

• Baked Whole Red Potatoes have 1.2 times more Vitamin B6 and 4.7 times more Vitamin C than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 10 times more Vitamin A, 13.3 times more Vitamin B1, 8.3 times more Vitamin B2, 3.9 times more Vitamin B3, 1.8 times more Vitamin B5, 4.4 times more Vitamin B9, more Vitamin B12, 3.3 times more Vitamin E and 16.4 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Seasoned Dry Bread Crumbs :

• Baked Whole Red Potatoes have 2.4 times more Potassium and 12.1 times more Water than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 20.2 times more Calcium, 1.4 times more Copper, 7 times more Iron, 1.6 times more Magnesium, 5.7 times more Manganese, 2.5 times more Phosphorus, 175 times more Sodium and 3.6 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 5 ounces:

• Seasoned Grated Dry Bread Crumbs contain 4.4 times more Energy, 36.5 times more Fat, 34.8 times more Saturated Fat, 14.4 times more Omega 3, 42.5 times more Omega 6, 3.5 times more Carbohydrate, 4 times more Sugars, 4.5 times more Fructose, 2.7 times more Fiber and 6.1 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.