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

Macros Ratio

	Protein	Fat	Carbs
White Wheat Bread	18%	8%	74%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	White Wheat Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	16.3% 472kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.27g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.74g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	40% 52g	130g per day for Men 19-50 years
Sugars	13.7% 9.92g	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	7.4% 5.36g	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	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	48% 18.3g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	37.8% 21g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	White Wheat 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	84.3% 1mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.84mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	63% 252μg	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	5.03% 0.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Wheat Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	136% 1357mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	121% 9.7mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	NA	420mg per day for Men 19-50 years
Manganese	54.7% 1.26mg	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	29% 204mg	NA	700mg per day for Men 19-50 years
Potassium	7.4% 252mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	63.2% 949mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	NA	11mg per day for Men 19-50 years
Water	2.12% 78.6g	3.65% 135g	3700g per day for Men 19-50 years

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

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

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

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

• 7 ounces of White Wheat Bread have 45.6 times more Calcium, 9.8 times more Iron and 1.6 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 3.5 times more Potassium than White Wheat Bread.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of White Wheat Bread have 1.9 times more Energy, 1.7 times more Carbohydrate, 7.2 times more Sugars, 3.5 times more Fiber and 4.8 times more Protein than Frozen Roasted Potatoes with Salt.