Comparing Nutrients in 7 ounces Baked Potato Flesh VS Bread, white, commercially prepared (includes soft bread crumbs)

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%

Macro Nutrients

	Baked Potato Flesh	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Energy	6.36% 185kcal	18.2% 528kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	4.33% 1.4g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	16.6% 2.83g	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	75.4% 98g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	15.5% 11.3g	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	6.65% 4.82g	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	% 3.1g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	14% 5.36g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Bread, white, commercially prepared (includes soft bread crumbs)	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	88% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	59.3% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	13.3% 0.17mg	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	55% 220μg	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	28.2% 25.4mg	0% 0mg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	22.3% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.43% 97μg	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	89.5% 7.16mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	46.2% 1.06mg	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	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	79.4% 43.7μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	65% 972mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	4.05% 150g	1.95% 72.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Bread, white, commercially prepared (includes soft bread crumbs) per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh versus 7 oz of Bread, white, commercially prepared (includes soft bread crumbs) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Flesh vs Bread, white, commercially prepared (includes soft bread crumbs):

• 7 ounces of Baked Potato Flesh have 3.5 times more Vitamin B6 and more Vitamin C than Bread, white, commercially prepared (includes soft bread crumbs).
• While 7 oz of Bread, white, commercially prepared (includes soft bread crumbs) contain 5.1 times more Vitamin B1, 11.6 times more Vitamin B2, 3.4 times more Vitamin B3 and 12.3 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Bread, white, commercially prepared (includes soft bread crumbs) provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 7 ounces of Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Bread, white, commercially prepared (includes soft bread crumbs) 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 Bread, white, commercially prepared (includes soft bread crumbs):

• 7 ounces of Baked Potato Flesh have 2.1 times more Copper, 3.1 times more Potassium and 2.1 times more Water than Bread, white, commercially prepared (includes soft bread crumbs).
• While 7 oz of Bread, white, commercially prepared (includes soft bread crumbs) contain 28.8 times more Calcium, 10.3 times more Iron, 3.3 times more Manganese, 2 times more Phosphorus, 73.3 times more Selenium, 98 times more Sodium and 2.6 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Bread, white, commercially prepared (includes soft bread crumbs) 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 Bread, white, commercially prepared (includes soft bread crumbs) contain 2.9 times more Energy, 33.3 times more Fat, 26.8 times more Saturated Fat, 16.6 times more Omega 3, 44.5 times more Omega 6, 2.3 times more Carbohydrate, 3.3 times more Sugars, 1.8 times more Fiber and 4.5 times more Protein than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6