Comparing Nutrients in 7 ounces Baked White Potatoes VS Refrigerated Whole Wheat Naan Bread

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Refrigerated Whole Wheat Naan Bread	14%	21%	65%

Macro Nutrients

	Baked White Potatoes	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Energy	6.3% 183kcal	19.6% 568kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	18% 5.77g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	14.3% 2.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	70.5% 92g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	9.3% 6.75g	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	2.2% 1.6g	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	% 1.2g	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% 9.53g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	36% 20.2g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	44.4% 7.1mg	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	19.5% 0.25mg	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	7.94% 31.8μg	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% 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	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Calcium	2% 20mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	35% 0.31mg	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	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	121% 2.78mg	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	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	10.8% 367mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	41% 22.6μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	61.8% 927mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	4.05% 150g	1.87% 69.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Refrigerated Whole Wheat Naan Bread:

• Baked Whole White Potatoes have 1.6 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• While Refrigerated Commercially Prepared Whole Wheat Naan Bread contains 3.7 times more Vitamin B1, 4.2 times more Vitamin B2, 2.3 times more Vitamin B3 and 33 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Refrigerated Commercially Prepared Whole Wheat Naan Bread have similar amounts of Vitamin K per 7 oz.
• Both Baked Whole White Potatoes as well as Refrigerated Commercially Prepared Whole Wheat Naan Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Refrigerated Whole Wheat Naan Bread:

• Baked Whole White Potatoes have 2.9 times more Potassium and 2.2 times more Water than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• While Refrigerated Commercially Prepared Whole Wheat Naan Bread contains 5.9 times more Calcium, 2.7 times more Iron, 2.5 times more Magnesium, 7.4 times more Manganese, 2.5 times more Phosphorus, 22.8 times more Selenium, 66.7 times more Sodium and 3.5 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Refrigerated Commercially Prepared Whole Wheat Naan Bread have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Refrigerated Commercially Prepared Whole Wheat Naan Bread contains 3.1 times more Energy, 44.7 times more Fat, 72.7 times more Saturated Fat, 2.3 times more Omega 3, 24.9 times more Omega 6, 2.2 times more Carbohydrate, 2.2 times more Sugars, 2.2 times more Fructose, 2.3 times more Fiber and 4.9 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Refrigerated Commercially Prepared Whole Wheat Naan Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.