Comparing Nutrients in 7 ounces Sprouted Wheat Bread VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Sprouted Wheat Bread	28%	0%	72%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Sprouted Wheat Bread	Baked White Potatoes	Recommended Dietary Allowance
Energy	13% 373kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	51.7% 67.2g	32% 42g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	NA	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	NA	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	27.7% 10.5g	11% 4.17g	38g per day for Men 19-50 years
Protein	46.6% 26g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Sprouted Wheat 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	38.5% 0.46mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	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	29.5% 0.38mg	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	0% 0μg	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% 0mg	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	4.5% 0.67mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Wheat Bread	Baked White Potatoes	Recommended Dietary Allowance
Calcium	0% 0mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	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	47% 3.75mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	50% 349mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	11.6% 393mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	108% 59.5μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	62.7% 941mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	2.73% 101g	4.05% 150g	3700g per day for Men 19-50 years

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

• Sprouted Wheat Bread has 4.9 times more Vitamin B1, 1.8 times more Vitamin B2, 1.5 times more Vitamin B3 and 8.5 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Vitamin B9, more Vitamin C and 2.5 times more Vitamin K than Sprouted Wheat Bread.
• Both Sprouted Wheat Bread and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 7 oz.
• Both Sprouted 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 Sprouted Wheat Bread vs Baked White Potatoes:

• Sprouted Wheat Bread has 1.6 times more Copper, 3 times more Iron, 2.4 times more Magnesium, 2.3 times more Phosphorus, 60 times more Selenium, 67.7 times more Sodium and 3.6 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Calcium, 2.7 times more Potassium and 1.5 times more Water than Sprouted Wheat Bread.

Comparison of macro-nutrients per 7 ounces:

• Sprouted Wheat Bread has 2 times more Energy, 1.6 times more Carbohydrate, 1.7 times more Sugars, 2.5 times more Fiber and 6.3 times more Protein than Baked Whole White Potatoes.
• Both Sprouted Wheat Bread as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.