Comparing Nutrients in 5 ounces Baked Red Potatoes VS Udi's, Gluten Free, Soft & Delicious White Sandwich Bread

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	7%	24%	69%

Macro Nutrients

	Baked Red Potatoes	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Energy	4.25% 123kcal	14.6% 422kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	11.7% 11.4g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	12% 2.02g	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	55.8% 72.5g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	22% 16g	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	3% 2.2g	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	% 2.35g	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	20.5% 7.8g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	13.7% 7.65g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Udi's, Gluten Free, Soft & Delicious White Sandwich 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	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	NA	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	6.73% 27μg	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	15.2% 2.3mg	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	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	8.36% 83.6mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	8.35% 0.075mg	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	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	27% 0.62mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	NA	28.3% 15.6μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	48.7% 730mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	2.94% 109g	1.3% 47.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Udi's, Gluten Free, Soft & Delicious White Sandwich Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Red Potatoes versus 5 oz of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Udi's, Gluten Free, Soft & Delicious White Sandwich Bread:

• 5 ounces of Baked Red Potatoes have 2.2 times more Vitamin B6 and 1.4 times more Vitamin B9 than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While 5 oz of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 1.9 times more Vitamin B1, 5.4 times more Vitamin B2 and 20.1 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Udi's, Gluten Free, Soft & Delicious White Sandwich Bread provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E

Comparing minerals per 5 ounces for Baked Red Potatoes vs Udi's, Gluten Free, Soft & Delicious White Sandwich Bread:

• 5 ounces of Baked Red Potatoes have 3.3 times more Copper, 1.3 times more Iron, 5.1 times more Potassium and 2.3 times more Water than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While 5 oz of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 6.6 times more Calcium, 2.5 times more Manganese, 42.9 times more Sodium and 1.3 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain similar levels of Magnesium and Phosphorus per five ounces.
• 5 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 3.4 times more Energy, 53.5 times more Fat, 34.7 times more Omega 3, 29.1 times more Omega 6, 2.6 times more Carbohydrate, 7.9 times more Sugars, 3.5 times more Fructose, 3.1 times more Fiber and 2.3 times more Protein than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6