Comparing Nutrients in 7 ounces Baked Potato Flesh VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Baked Potato Flesh	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	6.36% 185kcal	14% 403kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	5.93% 5.75g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	5.1% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	8.3% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	62% 80.4g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	6.27% 4.54g	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	7.83% 2.98g	62.7% 24g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	32.2% 18g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	60.7% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	11.8% 0.15mg	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	4.47% 18μg	28.8% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	28.2% 25.4mg	0.88% 0.79mg	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	0.53% 0.079mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	29.3% 0.26mg	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	8.7% 0.69mg	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	39% 0.9mg	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	14% 99mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	101% 55.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	68% 1018mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	4.05% 150g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Rye Reduced-calorie Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh versus 7 oz of Rye Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Flesh vs Rye Reduced-calorie Bread:

• 7 ounces of Baked Potato Flesh have 1.9 times more Vitamin B5, 3.9 times more Vitamin B6 and 32 times more Vitamin C than Rye Reduced-calorie Bread.
• While 7 oz of Rye Reduced-calorie Bread contain 3.5 times more Vitamin B1, 11.4 times more Vitamin B2, 1.8 times more Vitamin B3 and 6.4 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 7 ounces of Rye Reduced-calorie Bread have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Rye Reduced-calorie Bread:

• 7 ounces of Baked Potato Flesh have 1.6 times more Copper, 4 times more Potassium and 1.6 times more Water than Rye Reduced-calorie Bread.
• While 7 oz of Rye Reduced-calorie Bread contain 15.2 times more Calcium, 8.9 times more Iron, 2.8 times more Manganese, 1.6 times more Phosphorus, 93 times more Selenium, 102.6 times more Sodium and 2.3 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Rye Reduced-calorie Bread contain similar levels of Magnesium per seven ounces.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Rye Reduced-calorie Bread contain 2.2 times more Energy, 29 times more Fat, 4.1 times more Omega 3, 22.2 times more Omega 6, 1.9 times more Carbohydrate, 1.3 times more Sugars, 8 times more Fiber and 4.6 times more Protein than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6