Comparing Nutrients in 5 ounces Baked Red Potatoes VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Baked Red Potatoes	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	4.25% 123kcal	9.92% 288kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	4.24% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	5.92% 1g	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	44% 57.4g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	4.48% 3.25g	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	44.8% 17g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Rye Reduced-calorie 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	43.4% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	22.4% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	8.4% 0.11mg	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	20.6% 82.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.36% 0.057μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	0.63% 0.57mg	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	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	10.8% 108mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	21% 0.19mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	28% 0.64mg	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	15.8% 111mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	4.1% 139mg	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	48.5% 727mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	2.94% 109g	1.76% 65.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Rye Reduced-calorie Bread:

• Baked Whole Red Potatoes have 2.8 times more Vitamin B6, 31.5 times more Vitamin C and 4.7 times more Vitamin K than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 5.1 times more Vitamin B1, 4.8 times more Vitamin B2, 1.6 times more Vitamin B3, 2.1 times more Vitamin B9, more Vitamin B12 and 3.5 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Rye Reduced-calorie Bread have similar amounts of Vitamin B5 per 5 oz.
• Both Baked Whole Red Potatoes as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Rye Reduced-calorie Bread:

• Baked Whole Red Potatoes have 1.3 times more Copper, 1.3 times more Magnesium, 5.6 times more Potassium and 1.7 times more Water than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 8.4 times more Calcium, 4.4 times more Iron, 2.6 times more Manganese, 42.8 times more Sodium and 1.7 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Rye Reduced-calorie Bread have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Rye Reduced-calorie Bread contains 2.3 times more Energy, 19.3 times more Fat, 9.2 times more Saturated Fat, 2.7 times more Omega 3, 14.5 times more Omega 6, 2.1 times more Carbohydrate, 1.6 times more Sugars, 6.7 times more Fiber and 4 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.