Comparing Nutrients in 5 ounces Baked Red Potatoes VS Enriched Raisin Bread

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Enriched Raisin Bread	11%	14%	75%

Macro Nutrients

	Baked Red Potatoes	Enriched Raisin Bread	Recommended Dietary Allowance
Energy	4.25% 123kcal	13.4% 388kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	6.43% 6.24g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	5.34% 0.91g	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	57% 74g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	11% 8.05g	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	16% 6.1g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Enriched Raisin 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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	7.52% 0.098mg	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	37.6% 150μg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Enriched Raisin Bread	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	31% 0.28mg	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	51.4% 4.1mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	31% 0.71mg	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	22% 155mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	9.46% 322mg	3400mg per day for Men 19-50 years
Selenium	NA	51.5% 28.3μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	32.8% 492mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	9.28% 1.02mg	11mg per day for Men 19-50 years
Water	2.94% 109g	1.3% 47.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Enriched Raisin Bread per 5 oz

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

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

• 5 ounces of Baked Red Potatoes have 3.1 times more Vitamin B6, 126 times more Vitamin C and 1.6 times more Vitamin K than Enriched Raisin Bread.
• While 5 oz of Enriched Raisin Bread contain 4.7 times more Vitamin B1, 8 times more Vitamin B2, 2.2 times more Vitamin B3 and 3.9 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Enriched Raisin Bread provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Enriched Raisin Bread have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Enriched Raisin Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Baked Red Potatoes have 2.4 times more Potassium and 2.3 times more Water than Enriched Raisin Bread.
• While 5 oz of Enriched Raisin Bread contain 7.3 times more Calcium, 4.1 times more Iron, 2.9 times more Manganese, 1.5 times more Phosphorus, 28.9 times more Sodium and 1.8 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Enriched Raisin Bread contain similar levels of Copper and Magnesium per five ounces.
• 5 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Enriched Raisin Bread contain 3.1 times more Energy, 29.3 times more Fat, 27 times more Saturated Fat, 2.5 times more Omega 3, 13.1 times more Omega 6, 2.7 times more Carbohydrate, 4 times more Sugars, 2.4 times more Fiber and 3.4 times more Protein than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6