Comparing Nutrients in 5 ounces Baked Red Potatoes VS Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Baked Red Potatoes	Multi-grain Bread	Recommended Dietary Allowance
Energy	4.25% 123kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	3.86% 1.24g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	14% 2.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	47.3% 61.4g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	12.5% 9.06g	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	4.8% 3.47g	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	% 2.4g	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	27.6% 10.5g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	36% 5.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	28.7% 0.37mg	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	26.6% 106μg	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	0.16% 0.14mg	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	3.5% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Multi-grain Bread	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	14.6% 146mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	44.4% 0.4mg	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	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	26.3% 111mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	125% 2.87mg	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	46% 323mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	NA	84.8% 46.6μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	36% 540mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	2.94% 109g	1.4% 52.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Multi-grain Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Red Potatoes versus 5 oz of Multi-grain Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Multi-grain Bread:

• 5 ounces of Baked Red Potatoes have 126 times more Vitamin C and 2 times more Vitamin K than Multi-grain Bread.
• While 5 oz of Multi-grain Bread contain 3.9 times more Vitamin B1, 2.6 times more Vitamin B2, 2.5 times more Vitamin B3, 2.8 times more Vitamin B9 and 4.6 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Multi-grain Bread provide similar amounts of Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E
• 5 ounces of Multi-grain Bread have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Multi-grain Bread:

• 5 ounces of Baked Red Potatoes have 2.4 times more Potassium and 2.1 times more Water than Multi-grain Bread.
• While 5 oz of Multi-grain Bread contain 11.4 times more Calcium, 1.6 times more Copper, 3.6 times more Iron, 2.8 times more Magnesium, 11.7 times more Manganese, 3.2 times more Phosphorus, 31.8 times more Sodium and 4.3 times more Zinc than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Multi-grain Bread contain 3 times more Energy, 28.2 times more Fat, 21.8 times more Saturated Fat, 13.7 times more Omega 3, 34 times more Omega 6, 2.2 times more Carbohydrate, 4.5 times more Sugars, 5.6 times more Fructose, 4.1 times more Fiber and 5.8 times more Protein than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6