Comparing Nutrients in 100 grams Toasted Commercially Prepared Whole-wheat Bread VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Toasted Commercially Prepared Whole-wheat Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.6% 306kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.07g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.92g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	1.94% 0.031g	NA	1.6g per day for Men 19-50 years
Omega 6	4.17% 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	39.4% 51g	20% 26g	130g per day for Men 19-50 years
Sugars	7.96% 5.77g	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	19.7% 7.5g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	29% 16.3g	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	Toasted Commercially Prepared 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	31.3% 0.38mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.73mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.2% 0.24mg	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	13% 52μg	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	4.2% 0.63mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Commercially Prepared Whole-wheat Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	13% 130mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	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	37% 2.96mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	NA	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	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	43.3% 303mg	NA	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	96% 52.6μg	NA	55μg per day for Men 19-50 years
Sodium	37.7% 565mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.15mg	NA	11mg per day for Men 19-50 years
Water	0.66% 24.3g	1.84% 68g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Toasted Commercially Prepared 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 Toasted Commercially Prepared Whole-wheat Bread vs Frozen Roasted Potatoes with Salt:

• Both Toasted Commercially Prepared Whole-wheat Bread and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 100 g
• Both Toasted 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 Toasted Commercially Prepared Whole-wheat Bread vs Frozen Roasted Potatoes with Salt:

• 100 grams of Toasted Commercially Prepared Whole-wheat Bread have 8.7 times more Calcium, 5.9 times more Iron and 1.9 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 100 g of Frozen Roasted Potatoes with Salt contain 1.4 times more Potassium than Toasted 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 Toasted Commercially Prepared Whole-wheat Bread have 2.4 times more Energy, 2.2 times more Fat, 5.5 times more Saturated Fat, 2 times more Carbohydrate, 8.4 times more Sugars, 2.9 times more Fiber and 7.3 times more Protein than Frozen Roasted Potatoes with Salt.