Comparing Nutrients in 5 ounces Baked White Potatoes VS Toasted Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Baked White Potatoes	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	4.5% 130kcal	14% 408kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	6.72% 6.52g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	19.8% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	15% 2.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	51.4% 66.8g	130g per day for Men 19-50 years
Sugars	3% 2.17g	13.6% 9.84g	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	0.7% 0.51g	5.22% 3.8g	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	% 0.89g	% 2.6g	g per day for Men 19-50 years
Sucrose	% 0.57g	% 0g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	30.2% 11.5g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	36.8% 20.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Toasted Multi-grain 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	5.67% 0.068mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	39% 6.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	31% 0.41mg	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	13.5% 54μg	25% 99μg	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	0.38% 0.057mg	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	1.77% 2.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	1.4% 14mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	48.4% 0.44mg	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	11.3% 0.91mg	48% 3.86mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	28.7% 120mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	136% 3.1mg	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	15% 106mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	92% 50.7μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	24% 2.62mg	11mg per day for Men 19-50 years
Water	2.9% 107g	1.2% 44.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Toasted Multi-grain Bread:

• Baked Whole White Potatoes have 126 times more Vitamin C and 1.8 times more Vitamin K than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 5.1 times more Vitamin B1, 3.3 times more Vitamin B2, 2.9 times more Vitamin B3, 1.4 times more Vitamin B6, 1.8 times more Vitamin B9 and 10 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Toasted Multi-grain Bread with Whole-grain have similar amounts of Vitamin B5 per 5 oz.
• Both Baked Whole White Potatoes as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked White Potatoes vs Toasted Multi-grain Bread:

• Baked Whole White Potatoes have 2.2 times more Potassium and 2.4 times more Water than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 11.1 times more Calcium, 2.4 times more Copper, 4.3 times more Iron, 3.1 times more Magnesium, 11.6 times more Manganese, 3.3 times more Phosphorus, 71.6 times more Selenium, 59.1 times more Sodium and 5.3 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 5 ounces:

• Toasted Multi-grain Bread with Whole-grain contains 3.1 times more Energy, 30.7 times more Fat, 23.7 times more Saturated Fat, 14.9 times more Omega 3, 37 times more Omega 6, 2.2 times more Carbohydrate, 4.5 times more Sugars, 7.4 times more Fructose, 3.9 times more Fiber and 6.9 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.