Comparing Nutrients in 7 ounces Bread, whole-wheat, prepared from recipe VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Bread, whole-wheat, prepared from recipe	12%	17%	71%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Bread, whole-wheat, prepared from recipe	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	19% 552kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	4.94% 1.58g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	39.3% 0.63g	NA	1.6g per day for Men 19-50 years
Omega 6	30.6% 5.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.5% 102g	40% 52g	130g per day for Men 19-50 years
Sugars	10.5% 7.62g	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	31.3% 12g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	29.8% 16.7g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe	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	50% 0.6mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.7% 0.45mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.39mg	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	32.2% 129μg	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	10% 1.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	55.8% 0.5mg	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	77% 6.15mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	NA	420mg per day for Men 19-50 years
Manganese	162% 3.73mg	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	53% 371mg	NA	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	139% 76.6μg	NA	55μg per day for Men 19-50 years
Sodium	45.8% 687mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	NA	11mg per day for Men 19-50 years
Water	1.75% 65g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, whole-wheat, prepared from recipe VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Bread, whole-wheat, prepared from recipe 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 Bread, whole-wheat, prepared from recipe vs Frozen Roasted Potatoes with Salt:

• Both Bread, whole-wheat, prepared from recipe and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Bread, whole-wheat, prepared from recipe as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Bread, whole-wheat, prepared from recipe vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Bread, whole-wheat, prepared from recipe have 2.2 times more Calcium and 6.2 times more Iron than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.4 times more Potassium than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per seven ounces.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bread, whole-wheat, prepared from recipe have 2.2 times more Energy, 3 times more Fat, 4.8 times more Saturated Fat, 2 times more Carbohydrate, 5.6 times more Sugars, 2.3 times more Fiber and 3.8 times more Protein than Frozen Roasted Potatoes with Salt.