Comparing Nutrients in 7 ounces Baked White Potatoes VS Toasted Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Baked White Potatoes	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	6.3% 183kcal	19.7% 572kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	9.4% 9.13g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	5.88% 1.9g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	27.7% 0.44g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	21% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	72% 93g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	19% 13.8g	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	0.99% 0.71g	7.3% 5.3g	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	% 3.65g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 0g	g per day for Men 19-50 years
Fiber	11% 4.17g	42.3% 16g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	51.5% 29g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	54.5% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	14.5% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	43.7% 0.57mg	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	34.7% 139μg	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	27.8% 25mg	0.22% 0.2mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	2% 20mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	67.7% 0.61mg	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	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	190% 4.37mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	129% 71μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	54.8% 822mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	33.4% 3.67mg	11mg per day for Men 19-50 years
Water	4.05% 150g	1.7% 62.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Toasted Multi-grain Bread:

• Baked Whole White Potatoes have 126 times more Vitamin C and 1.8 times more Vitamin K than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 5.1 times more Vitamin B1, 3.3 times more Vitamin B2, 2.9 times more Vitamin B3, 1.4 times more Vitamin B6, 1.8 times more Vitamin B9 and 10 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Toasted Multi-grain Bread with Whole-grain have similar amounts of Vitamin B5 per 7 oz.
• Both Baked Whole White Potatoes as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Toasted Multi-grain Bread:

• Baked Whole White Potatoes have 2.2 times more Potassium and 2.4 times more Water than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 11.1 times more Calcium, 2.4 times more Copper, 4.3 times more Iron, 3.1 times more Magnesium, 11.6 times more Manganese, 3.3 times more Phosphorus, 71.6 times more Selenium, 59.1 times more Sodium and 5.3 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 7 ounces:

• Toasted Multi-grain Bread with Whole-grain contains 3.1 times more Energy, 30.7 times more Fat, 23.7 times more Saturated Fat, 14.9 times more Omega 3, 37 times more Omega 6, 2.2 times more Carbohydrate, 4.5 times more Sugars, 7.4 times more Fructose, 3.9 times more Fiber and 6.9 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.