Comparing Nutrients in 7 ounces Wheat Reduced-calorie Bread VS Baked White Potatoes

Macros Ratio

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

Macro Nutrients

	Wheat Reduced-calorie Bread	Baked White Potatoes	Recommended Dietary Allowance
Energy	15% 431kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	5.97% 5.8g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.3g	32% 42g	130g per day for Men 19-50 years
Sugars	10% 7.36g	4.2% 3.04g	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	4.43% 3.2g	0.99% 0.71g	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	% 1.9g	% 1.25g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.79g	g per day for Men 19-50 years
Fiber	58% 22g	11% 4.17g	38g per day for Men 19-50 years
Protein	47.2% 26.4g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Wheat Reduced-calorie Bread	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	32.2% 0.42mg	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	45% 181μg	19% 75.4μg	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	0.22% 0.2mg	27.8% 25mg	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	3.18% 0.48mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Reduced-calorie Bread	Baked White Potatoes	Recommended Dietary Allowance
Calcium	32.3% 323mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	37.7% 0.34mg	28% 0.25mg	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	72% 5.77mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	16.3% 0.38mg	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	42.2% 296mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	110% 60.3μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	44% 659mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	24.4% 2.68mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	2.12% 78.6g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Wheat Reduced-calorie Bread vs Baked White Potatoes:

• Wheat Reduced-calorie Bread has 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.
• While Baked Whole White Potatoes contain 3.5 times more Vitamin B6, 126 times more Vitamin C and 13.5 times more Vitamin K than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Wheat Reduced-calorie Bread vs Baked White Potatoes:

• Wheat Reduced-calorie Bread has 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.
• While Baked Whole White Potatoes contain 3.6 times more Potassium and 1.9 times more Water than Wheat Reduced-calorie Bread.

Comparison of macro-nutrients per 7 ounces:

• Wheat Reduced-calorie Bread has 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 Wheat Reduced-calorie Bread as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.