Comparing Nutrients in 5 ounces Baked White Potatoes VS Wheat Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Wheat Reduced-calorie Bread	21%	11%	68%

Macro Nutrients

	Baked White Potatoes	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Energy	4.5% 130kcal	10.6% 308kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	4.27% 4.14g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	3.72% 1.2g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	7.8% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	9.17% 1.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	46.3% 60.2g	130g per day for Men 19-50 years
Sugars	3% 2.17g	7.25% 5.26g	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	3.17% 2.3g	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	% 1.35g	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	41.4% 15.7g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Wheat 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	5.67% 0.068mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	33.5% 5.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	6.54% 0.085mg	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	32.2% 129μg	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	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	1.4% 14mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	27% 0.24mg	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	51.6% 4.12mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	74.6% 1.7mg	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	30% 211mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	6.25% 213mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	78.3% 43μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	31.4% 471mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	17.4% 1.9mg	11mg per day for Men 19-50 years
Water	2.9% 107g	1.5% 56g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 3.5 times more Vitamin B6, 126 times more Vitamin C and 13.5 times more Vitamin K than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 7.3 times more Vitamin B1, 3.3 times more Vitamin B2, 2.5 times more Vitamin B3, 2.4 times more Vitamin B9 and 6 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Wheat Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked White Potatoes vs Wheat Reduced-calorie Bread:

• Baked Whole White Potatoes have 3.6 times more Potassium and 1.9 times more Water than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 16.3 times more Calcium, 1.3 times more Copper, 4.5 times more Iron, 1.6 times more Magnesium, 6.4 times more Manganese, 2 times more Phosphorus, 60.8 times more Selenium, 47.4 times more Sodium and 3.9 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 5 ounces:

• Wheat Reduced-calorie Bread contains 2.4 times more Energy, 19.5 times more Fat, 21 times more Saturated Fat, 5.9 times more Omega 3, 22.4 times more Omega 6, 2 times more Carbohydrate, 2.4 times more Sugars, 4.5 times more Fructose, 5.3 times more Fiber and 6.3 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Wheat Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.