Comparing Nutrients in 100 grams Rye Reduced-calorie Bread VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Rye Reduced-calorie Bread	16%	12%	72%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Rye Reduced-calorie Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	7% 203kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	2.56% 0.041g	NA	1.6g per day for Men 19-50 years
Omega 6	4.18% 0.71g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40.5g	20% 26g	130g per day for Men 19-50 years
Sugars	3.16% 2.3g	0.95% 0.69g	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	Rye Reduced-calorie Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.8% 2.53mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.94% 0.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.92% 0.077mg	NA	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	14.5% 58μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.67% 0.04μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	1.9% 1.7mg	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	1.87% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	7.6% 76mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	NA	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	38.8% 3.1mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	NA	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	NA	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	11% 78mg	NA	700mg per day for Men 19-50 years
Potassium	2.9% 98mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	50.7% 28μg	NA	55μg per day for Men 19-50 years
Sodium	34.2% 513mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	6% 0.66mg	NA	11mg per day for Men 19-50 years
Water	1.24% 46g	1.84% 68g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Rye Reduced-calorie Bread vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain 4.3 times more Vitamin C than Rye Reduced-calorie Bread.

Comparing minerals per 100 grams for Rye Reduced-calorie Bread vs Frozen Roasted Potatoes with Salt:

• Rye Reduced-calorie Bread has 5.1 times more Calcium, 6.2 times more Iron and 1.7 times more Sodium than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 4.6 times more Potassium and 1.5 times more Water than Rye Reduced-calorie Bread.

Comparison of macro-nutrients per 100 grams:

• Rye Reduced-calorie Bread has 1.6 times more Energy, 1.6 times more Fat, 2.2 times more Saturated Fat, 1.5 times more Carbohydrate, 3.3 times more Sugars, 4.6 times more Fiber and 4.1 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Rye Reduced-calorie Bread as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.