Comparing Nutrients in 7 ounces Pumpernickel Bread VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Pumpernickel Bread	14%	11%	75%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Pumpernickel Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17% 496kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	6.34% 6.15g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.87g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	NA	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.5% 94g	40% 52g	130g per day for Men 19-50 years
Sugars	1.45% 1.05g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34% 13g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	31% 17.3g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Pumpernickel 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	54% 0.65mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.6% 0.61mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.3% 6.13mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	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	46% 185μg	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% 0mg	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	5.56% 0.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	13.5% 135mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	71% 5.7mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	NA	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	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	50.5% 353mg	NA	700mg per day for Men 19-50 years
Potassium	12% 413mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	88.4% 48.6μg	NA	55μg per day for Men 19-50 years
Sodium	79% 1183mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	NA	11mg per day for Men 19-50 years
Water	2.03% 75.2g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpernickel Bread VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Pumpernickel 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 Pumpernickel Bread vs Frozen Roasted Potatoes with Salt:

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

Comparing minerals per 7 ounces for Pumpernickel Bread vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Pumpernickel Bread have 4.5 times more Calcium, 5.7 times more Iron and 2 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 2.2 times more Potassium than Pumpernickel Bread.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pumpernickel Bread have 2 times more Energy, 1.7 times more Fat, 1.8 times more Carbohydrate, 2.5 times more Fiber and 3.9 times more Protein than Frozen Roasted Potatoes with Salt.