Comparing Nutrients in 7 ounces Baked White Potatoes VS Whole Grain gluten-free Bread made with tapioca starch and brown rice flour

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%

Macro Nutrients

	Baked White Potatoes	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	6.3% 183kcal	21% 613kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	19% 18.5g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	1.65% 0.53g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	104% 1.66g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	18.3% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	75% 97g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	27% 19.5g	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	0.99% 0.71g	3.8% 2.76g	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	% 1.25g	% 3.2g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 0g	g per day for Men 19-50 years
Fiber	11% 4.17g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	13.7% 0.18mg	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	19% 75.4μg	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	27.8% 25mg	NA	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	2% 20mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	16.3% 0.15mg	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	16% 1.27mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	43.6% 1mg	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	21.3% 149mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	7.18% 244mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	67.5% 1012mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	4.05% 150g	1.74% 64.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• Baked Whole White Potatoes have 2.3 times more Vitamin B6 than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contains 3.8 times more Vitamin B1 and 7.4 times more Vitamin B2 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have similar amounts of Vitamin B3 per 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• Baked Whole White Potatoes have 1.7 times more Copper, 4.4 times more Potassium and 2.3 times more Water than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contains 6 times more Calcium, 2.7 times more Manganese, 72.9 times more Sodium and 1.7 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have similar amounts of Iron, Magnesium and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contains 3.4 times more Energy, 62.3 times more Fat, 55.7 times more Omega 3, 32 times more Omega 6, 2.3 times more Carbohydrate, 6.4 times more Sugars, 3.9 times more Fructose, 2.3 times more Fiber and 3.5 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have insufficient amounts of Glucose and Sucrose in 7 oz.