Comparing Nutrients in 5 ounces Baked Red Potatoes VS Refrigerated Naan Bread

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Refrigerated Naan Bread	13%	17%	70%

Macro Nutrients

	Baked Red Potatoes	Refrigerated Naan Bread	Recommended Dietary Allowance
Energy	4.25% 123kcal	14.2% 412kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	8.26% 8g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	6.17% 1.97g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	25.3% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	15% 2.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	55% 71.5g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	6.94% 5.03g	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	1.66% 1.2g	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	% 0.92g	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	8.2% 3.1g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	24.4% 13.6g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Refrigerated Naan Bread	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	55.6% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	51.7% 8.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	10.4% 0.13mg	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	36% 145μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.76% 0.11mg	7.47% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Refrigerated Naan Bread	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	20.3% 0.18mg	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	57.6% 4.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	31.7% 0.73mg	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	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	NA	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	44% 659mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	10.4% 1.15mg	11mg per day for Men 19-50 years
Water	2.94% 109g	1.25% 46.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Refrigerated Naan Bread:

• Baked Whole Red Potatoes have 2.2 times more Vitamin B6 than Refrigerated Commercially Prepared Plain Naan Bread.
• While Refrigerated Commercially Prepared Plain Naan Bread contains 10.8 times more Vitamin B1, 10.2 times more Vitamin B2, 3.7 times more Vitamin B3, 1.3 times more Vitamin B5, 3.8 times more Vitamin B9 and 9.9 times more Vitamin E than Baked Whole Red Potatoes.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Refrigerated Naan Bread:

• Baked Whole Red Potatoes have 1.3 times more Copper, 4.4 times more Potassium and 2.4 times more Water than Refrigerated Commercially Prepared Plain Naan Bread.
• While Refrigerated Commercially Prepared Plain Naan Bread contains 9.3 times more Calcium, 4.6 times more Iron, 3 times more Manganese, 1.4 times more Phosphorus, 38.8 times more Sodium and 2 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Refrigerated Commercially Prepared Plain Naan Bread have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Refrigerated Commercially Prepared Plain Naan Bread contains 3.3 times more Energy, 37.7 times more Fat, 34.8 times more Saturated Fat, 19.1 times more Omega 3, 36.9 times more Omega 6, 2.6 times more Carbohydrate, 2.5 times more Sugars, 1.9 times more Fructose and 4.2 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Refrigerated Commercially Prepared Plain Naan Bread have similar amounts of Fiber per 5 oz.
• Both Baked Whole Red Potatoes as well as Refrigerated Commercially Prepared Plain Naan Bread have insufficient amounts of Glucose and Sucrose in 5 oz.