Comparing Nutrients in 7 ounces Toasted Multi-grain Bread VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Toasted Multi-grain Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	19.7% 572kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.13g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	5.88% 1.9g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	27.7% 0.44g	NA	1.6g per day for Men 19-50 years
Omega 6	21% 3.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	40% 52g	130g per day for Men 19-50 years
Sugars	19% 13.8g	1.9% 1.37g	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	7.3% 5.3g	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	% 3.65g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	42.3% 16g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	51.5% 29g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.5% 8.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.72mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	NA	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	34.7% 139μg	NA	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	0.22% 0.2mg	3.75% 3.37mg	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	5.3% 0.79mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	22% 220mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	67.7% 0.61mg	NA	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	67.5% 5.4mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	NA	420mg per day for Men 19-50 years
Manganese	190% 4.37mg	NA	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	70% 490mg	NA	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	129% 71μg	NA	55μg per day for Men 19-50 years
Sodium	54.8% 822mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	33.4% 3.67mg	NA	11mg per day for Men 19-50 years
Water	1.7% 62.4g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Multi-grain Bread VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Multi-grain Bread versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Toasted Multi-grain Bread vs Frozen Roasted Potatoes with Salt:

• Both Toasted Multi-grain Bread with Whole-grain and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Toasted Multi-grain Bread with Whole-grain as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Toasted Multi-grain Bread vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Toasted Multi-grain Bread have 7.4 times more Calcium, 5.4 times more Iron and 1.4 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.8 times more Potassium than Toasted Multi-grain Bread with Whole-grain.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Multi-grain Bread have 2.3 times more Energy, 2.5 times more Fat, 5.7 times more Saturated Fat, 1.8 times more Carbohydrate, 10.1 times more Sugars, 3.1 times more Fiber and 6.5 times more Protein than Frozen Roasted Potatoes with Salt.