Comparing Nutrients in 100 grams Commercial Whole-wheat Bread VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Commercial Whole-wheat Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	8.7% 252kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2.26% 0.72g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	8.5% 1.45g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.7g	20% 26g	130g per day for Men 19-50 years
Sugars	6% 4.34g	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	3.05% 2.2g	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	% 1.07g	NA	g per day for Men 19-50 years
Sucrose	% 0.03g	NA	g per day for Men 19-50 years
Fiber	15.8% 6g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	22.2% 12.5g	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat 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	33% 0.39mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.44mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.22mg	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	10.5% 42μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	17.7% 2.66mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.5% 7.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	16% 161mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	25.2% 0.23mg	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	31% 2.47mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	NA	420mg per day for Men 19-50 years
Manganese	95% 2.17mg	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	30.3% 212mg	NA	700mg per day for Men 19-50 years
Potassium	7.47% 254mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	46.7% 25.7μg	NA	55μg per day for Men 19-50 years
Sodium	30.3% 455mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	NA	11mg per day for Men 19-50 years
Water	1.05% 39g	1.84% 68g	3700g per day for Men 19-50 years

Nutrient Comparison: Commercial Whole-wheat Bread VS Frozen Roasted Potatoes with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Commercial Whole-wheat Bread versus 100 g of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Commercial Whole-wheat Bread vs Frozen Roasted Potatoes with Salt:

• Both Commercially Prepared Whole-wheat Bread and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 100 g
• Both Commercially Prepared Whole-wheat Bread as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 100 grams.

Comparing minerals per 100 grams for Commercial Whole-wheat Bread vs Frozen Roasted Potatoes with Salt:

• 100 grams of Commercial Whole-wheat Bread have 10.7 times more Calcium, 4.9 times more Iron and 1.5 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 100 g of Frozen Roasted Potatoes with Salt contain 1.8 times more Potassium than Commercially Prepared Whole-wheat Bread.
• 100 grams of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Commercial Whole-wheat Bread have 2 times more Energy, 1.9 times more Fat, 4.3 times more Saturated Fat, 1.6 times more Carbohydrate, 6.3 times more Sugars, 2.3 times more Fiber and 5.6 times more Protein than Frozen Roasted Potatoes with Salt.