Comparing Nutrients in 5 ounces Baked Red Potatoes VS Protein Bread

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Protein Bread	20%	8%	72%

Macro Nutrients

	Baked Red Potatoes	Protein Bread	Recommended Dietary Allowance
Energy	4.25% 123kcal	12% 347kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	5.23% 0.084g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	7.92% 1.35g	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	47.8% 62g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	2.8% 2.04g	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	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	% 0.78g	NA	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	11% 4.25g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Protein 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	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	38% 6.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	7.74% 0.1mg	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	41% 164μg	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	0.76% 0.11mg	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Protein Bread	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	65.7% 0.59mg	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	73.5% 5.9mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	91% 2.1mg	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	37.5% 262mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	13.4% 456mg	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	38% 573mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	2.94% 109g	1.53% 56.7g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 3 times more Vitamin B6, more Vitamin C and 2.2 times more Vitamin K than Protein Bread.
• While Protein Bread contains 5 times more Vitamin B1, 7.9 times more Vitamin B2, 2.7 times more Vitamin B3, 4.3 times more Vitamin B9 and 4.5 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Protein Bread have similar amounts of Vitamin B5 per 5 oz.
• Both Baked Whole Red Potatoes as well as Protein Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Baked Whole Red Potatoes have 1.7 times more Potassium and 1.9 times more Water than Protein Bread.
• While Protein Bread contains 13.8 times more Calcium, 2.4 times more Copper, 5.9 times more Iron, 2.3 times more Magnesium, 8.5 times more Manganese, 2.6 times more Phosphorus, 33.7 times more Sodium and 4.6 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 5 ounces:

• Protein Bread contains 2.8 times more Energy, 14.7 times more Fat, 8.3 times more Saturated Fat, 3.9 times more Omega 3, 19.4 times more Omega 6, 2.2 times more Carbohydrate, 1.7 times more Fiber and 5.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Protein Bread have similar amounts of Sugars per 5 oz.
• Both Baked Whole Red Potatoes as well as Protein Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.