Comparing Nutrients in 7 ounces Boiled Potato Flesh, Cooked In Skin VS Toasted Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Toasted Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	5.95% 173kcal	17.7% 514kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	9.82% 9.53g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	4.75% 1.52g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	20.4% 3.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.7% 40g	66.7% 86.7g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	23% 16.8g	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	0.79% 0.58g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 0.38g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	6.63% 3.7g	40.4% 22.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Toasted Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	73.3% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	52.4% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	59.3% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.6% 0.59mg	6.1% 0.079mg	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	4.96% 20μg	34.2% 137μg	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	28.7% 25.8mg	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	0.13% 0.02mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	41.5% 0.37mg	28.2% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	2.45% 98μg	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	7.7% 0.62mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	65.6% 1.5mg	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	12.5% 87.3mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	22% 752mg	7.18% 244mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	119% 65.5μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	51% 768mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	4.13% 153g	2.06% 76.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Toasted Oat Bran Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Potato Flesh, Cooked In Skin versus 7 oz of Toasted Oat Bran Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Potato Flesh, Cooked In Skin vs Toasted Oat Bran Bread:

• 7 ounces of Boiled Potato Flesh, Cooked In Skin have 4.6 times more Vitamin B5, 7.5 times more Vitamin B6 and more Vitamin C than Toasted Oat Bran Bread.
• While 7 oz of Toasted Oat Bran Bread contain 4.2 times more Vitamin B1, 17.2 times more Vitamin B2, 3.3 times more Vitamin B3, 6.9 times more Vitamin B9 and 48 times more Vitamin E than Boiled Potato Flesh, Cooked In Skin without Salt.
• 7 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2 and Vitamin E
• 7 ounces of Toasted Oat Bran Bread have insufficient amounts of Vitamin C
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Toasted Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Boiled Potato Flesh, Cooked In Skin vs Toasted Oat Bran Bread:

• 7 ounces of Boiled Potato Flesh, Cooked In Skin have 1.5 times more Copper, 3.1 times more Potassium and 2 times more Water than Toasted Oat Bran Bread.
• While 7 oz of Toasted Oat Bran Bread contain 14.2 times more Calcium, 11.1 times more Iron, 1.5 times more Magnesium, 5.5 times more Manganese, 2.6 times more Phosphorus, 110 times more Selenium, 96.8 times more Sodium and 3.5 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• 7 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Toasted Oat Bran Bread contain 3 times more Energy, 48 times more Fat, 29.5 times more Saturated Fat, 11.4 times more Omega 3, 54.6 times more Omega 6, 2.2 times more Carbohydrate, 9.3 times more Sugars, 2.7 times more Fiber and 6.1 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• 7 ounces of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6