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

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%

Macro Nutrients

	Baked White Potatoes	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Energy	6.3% 183kcal	18.2% 528kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	4.33% 1.4g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	32% 42g	75.4% 98g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	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	0.99% 0.71g	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	% 1.25g	% 3.1g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 0g	g per day for Men 19-50 years
Fiber	11% 4.17g	14% 5.36g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Bread, white, commercially prepared (includes soft bread crumbs)	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	88% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	59.3% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	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	19% 75.4μg	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	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Calcium	2% 20mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	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	16% 1.27mg	89.5% 7.16mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	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	21.3% 149mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	79.4% 43.7μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	65% 972mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	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

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

• Baked Whole White Potatoes have 2.4 times more Vitamin B6, more Vitamin C and 13.5 times more Vitamin K than Bread, white, commercially prepared (includes soft bread crumbs).
• While Bread, white, commercially prepared (includes soft bread crumbs) contain 11.1 times more Vitamin B1, 5.7 times more Vitamin B2, 3.1 times more Vitamin B3, 1.4 times more Vitamin B5, 2.9 times more Vitamin B9 and 5.5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Bread, white, commercially prepared (includes soft bread crumbs):

• Baked Whole White Potatoes have 1.3 times more Copper, 4.3 times more Potassium and 2.1 times more Water than Bread, white, commercially prepared (includes soft bread crumbs).
• While Bread, white, commercially prepared (includes soft bread crumbs) contain 14.4 times more Calcium, 5.6 times more Iron, 2.8 times more Manganese, 1.3 times more Phosphorus, 44 times more Selenium, 70 times more Sodium and 2.1 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Bread, white, commercially prepared (includes soft bread crumbs) contain 2.9 times more Energy, 22.2 times more Fat, 17.5 times more Saturated Fat, 11.1 times more Omega 3, 29.1 times more Omega 6, 2.3 times more Carbohydrate, 3.7 times more Sugars, 6.8 times more Fructose, 1.3 times more Fiber and 4.2 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.