Comparing Nutrients in 7 ounces Bread VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Bread	16%	15%	69%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Bread	Baked White Potatoes	Recommended Dietary Allowance
Energy	18.7% 544kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	9.27% 9g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	4.32% 1.4g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	17% 2.87g	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	72.6% 94g	32% 42g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	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	6.38% 4.62g	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	% 3.3g	% 1.25g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.79g	g per day for Men 19-50 years
Fiber	21% 7.94g	11% 4.17g	38g per day for Men 19-50 years
Protein	38% 21g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	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	68% 0.82mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.3% 11mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.5% 1.63mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	42% 169μg	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	0.44% 0.4mg	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	2.5% 0.38mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.1% 9.72μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread	Baked White Potatoes	Recommended Dietary Allowance
Calcium	25% 248mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	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	89.3% 7.14mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	88.5% 2.04mg	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	36.6% 256mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	8.23% 280mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	62.6% 939mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	1.9% 70g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Bread vs Baked White Potatoes:

• Wheat Bread has 8.6 times more Vitamin B1, 5.9 times more Vitamin B2, 3.7 times more Vitamin B3, 2.1 times more Vitamin B5, 2.2 times more Vitamin B9, 4.8 times more Vitamin E and 1.8 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Vitamin B6 and 63 times more Vitamin C than Wheat Bread.
• Both Wheat 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 Bread vs Baked White Potatoes:

• Wheat Bread has 12.5 times more Calcium, 5.6 times more Iron, 1.5 times more Magnesium, 5.4 times more Manganese, 1.7 times more Phosphorus, 57.6 times more Selenium, 67.6 times more Sodium and 3 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.9 times more Potassium and 2.1 times more Water than Wheat Bread.
• Both Wheat Bread and Baked Whole White Potatoes have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Wheat Bread has 3 times more Energy, 30.2 times more Fat, 17.4 times more Saturated Fat, 10.7 times more Omega 3, 29.6 times more Omega 6, 2.3 times more Carbohydrate, 3.7 times more Sugars, 6.5 times more Fructose, 1.9 times more Fiber and 5.1 times more Protein than Baked Whole White Potatoes.
• Both Wheat Bread as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.