Comparing Nutrients in 100 grams Bread, whole-wheat, prepared from recipe VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Bread, whole-wheat, prepared from recipe	12%	17%	71%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Bread, whole-wheat, prepared from recipe	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	9.6% 278kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	NA	1.6g per day for Men 19-50 years
Omega 6	15.4% 2.62g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.5% 51.4g	20% 26g	130g per day for Men 19-50 years
Sugars	5.3% 3.84g	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	15.8% 6g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	15% 8.4g	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe	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	25.3% 0.3mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.5% 0.23mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.46% 0.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	16.3% 65μg	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	5.07% 0.76mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.83% 9.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.3% 33mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	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	19.3% 81mg	NA	420mg per day for Men 19-50 years
Manganese	81.8% 1.9mg	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	26.7% 187mg	NA	700mg per day for Men 19-50 years
Potassium	9.24% 314mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	70% 38.6μg	NA	55μg per day for Men 19-50 years
Sodium	23% 346mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	NA	11mg per day for Men 19-50 years
Water	0.88% 32.7g	1.84% 68g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, whole-wheat, prepared from recipe VS Frozen Roasted Potatoes with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Bread, whole-wheat, prepared from recipe 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 Bread, whole-wheat, prepared from recipe vs Frozen Roasted Potatoes with Salt:

• Both Bread, whole-wheat, prepared from recipe and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 100 g
• Both Bread, whole-wheat, prepared from recipe as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 100 grams.

Comparing minerals per 100 grams for Bread, whole-wheat, prepared from recipe vs Frozen Roasted Potatoes with Salt:

• 100 grams of Bread, whole-wheat, prepared from recipe have 2.2 times more Calcium and 6.2 times more Iron than Frozen Roasted Potatoes with Salt.
• While 100 g of Frozen Roasted Potatoes with Salt contain 1.4 times more Potassium than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per 100 grams.
• 100 grams of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Bread, whole-wheat, prepared from recipe have 2.2 times more Energy, 3 times more Fat, 4.8 times more Saturated Fat, 2 times more Carbohydrate, 5.6 times more Sugars, 2.3 times more Fiber and 3.8 times more Protein than Frozen Roasted Potatoes with Salt.