Comparing Nutrients in 7 ounces Baked White Potatoes VS White Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
White Wheat Bread	18%	8%	74%

Macro Nutrients

	Baked White Potatoes	White Wheat Bread	Recommended Dietary Allowance
Energy	6.3% 183kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	4.4% 4.27g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	10.3% 1.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	67% 87g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	13.7% 9.92g	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	7.4% 5.36g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 0g	g per day for Men 19-50 years
Fiber	11% 4.17g	48% 18.3g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	White Wheat 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	84.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	55.3% 8.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	12.2% 0.16mg	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	63% 252μg	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	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	12.7% 15.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	White Wheat Bread	Recommended Dietary Allowance
Calcium	2% 20mg	136% 1357mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	33% 0.3mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	54.7% 1.26mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	7.4% 252mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	63.2% 949mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	4.05% 150g	2.12% 78.6g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 2.6 times more Vitamin B6 and more Vitamin C than White Wheat Bread.
• While White Wheat Bread contains 10.6 times more Vitamin B1, 5.9 times more Vitamin B2, 2.9 times more Vitamin B3, 3.3 times more Vitamin B9, 9.5 times more Vitamin E and 2.9 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and White Wheat Bread have similar amounts of Vitamin B5 per 7 oz.
• Both Baked Whole White Potatoes as well as White Wheat 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 White Wheat Bread:

• Baked Whole White Potatoes have 4.3 times more Potassium and 1.9 times more Water than White Wheat Bread.
• While White Wheat Bread contains 68.4 times more Calcium, 7.6 times more Iron, 3.4 times more Manganese, 1.4 times more Phosphorus, 32.2 times more Selenium, 68.3 times more Sodium and 2.7 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and White Wheat Bread have similar amounts of Copper and Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• White Wheat Bread contains 2.6 times more Energy, 14.3 times more Fat, 15.8 times more Saturated Fat, 5.5 times more Omega 3, 17.9 times more Omega 6, 2.1 times more Carbohydrate, 3.3 times more Sugars, 7.5 times more Fructose, 4.4 times more Fiber and 5.1 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as White Wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.