Comparing Nutrients in 100 calories French Bread VS Boiled Potato Flesh, Cooked In Skin

Weight per 100 calories

• French Bread: 36.8g
• Boiled Potato Flesh, Cooked In Skin: 115g

French Bread has 3.1 times more energy per 100g than Boiled Potato Flesh, Cooked In Skin. It has high energy density when compared to other foods. Boiled Potato Flesh, Cooked In Skin without Salt having average energy density.

Discover which food has more nutrients per 100 calories - French Bread or Boiled Potato Flesh, Cooked In Skin?

Macros Ratio

	Protein	Fat	Carbs
French Bread	16%	8%	76%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	French Bread	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.19g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	1.47% 0.024g	0.72% 0.011g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	17.8% 23g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	1.44% 1.05g	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	0.26% 0.19g	0.46% 0.33g	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	% 0.15g	% 0.39g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.22g	g per day for Men 19-50 years
Fiber	2.13% 0.81g	5.44% 2.07g	38g per day for Men 19-50 years
Protein	7.06% 3.95g	3.84% 2.15g	56g per day for Men 19-50 years

Vitamins

	French Bread	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.8% 0.26mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	1.77% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.35% 0.17mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.03% 0.039mg	26.4% 0.34mg	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	11.3% 45.2μg	2.87% 11.5μg	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	0% 0mg	16.6% 15mg	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	0.51% 0.077mg	0.077% 0.011mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.26μg	2.1% 2.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Bread	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	1.9% 19mg	0.57% 5.75mg	1000mg per day for Men 19-50 years
Copper	6.2% 0.056mg	24% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.4% 56.8μg	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	18% 1.44mg	4.45% 0.36mg	8mg per day for Men 19-50 years
Magnesium	2.8% 11.8mg	6.02% 25.3mg	420mg per day for Men 19-50 years
Manganese	9.22% 0.21mg	6.9% 0.16mg	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	5.5% 38.6mg	7.22% 50.6mg	700mg per day for Men 19-50 years
Potassium	1.27% 43mg	13% 436mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	0.63% 0.34μg	55μg per day for Men 19-50 years
Sodium	14.8% 221mg	0.31% 4.6mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	3.13% 0.34mg	11mg per day for Men 19-50 years
Water	0.33% 12g	2.4% 88.5g	3700g per day for Men 19-50 years

French Bread VS Boiled Potato Flesh, Cooked In Skin Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - French Bread or Boiled Potato Flesh, Cooked In Skin?

Lets compare vitamin content per 100 calories of French Bread vs Boiled Potato Flesh, Cooked In Skin:

• 100 calories of French Bread have 2.1 times more Vitamin B1, 6.8 times more Vitamin B2 and 3.9 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin.
• While 100 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 3.6 times more Vitamin B5, 8.7 times more Vitamin B6, more Vitamin C and 9.8 times more Vitamin K than French or Vienna Bread includes Sourdough.
• Both French Bread and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of French Bread have insufficient amounts of Vitamin C and Vitamin K
• 100 calories of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• Both French or Vienna Bread includes Sourdough as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 calories.

Comparing minerals per 100 calories for French Bread vs Boiled Potato Flesh, Cooked In Skin:

• 100 calories of French Bread have 4 times more Iron, 1.3 times more Manganese, 30.5 times more Selenium and 48.1 times more Sodium than Boiled Potato Flesh, Cooked In Skin.
• While 100 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 3.9 times more Copper, 2.1 times more Magnesium, 1.3 times more Phosphorus, 10.1 times more Potassium and 7.3 times more Water than French or Vienna Bread includes Sourdough.
• Both French Bread and Boiled Potato Flesh, Cooked In Skin contain similar levels of Zinc per 100 calories.
• 100 calories of French Bread lack sufficient amounts of Potassium
• 100 calories of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Selenium
• Both French or Vienna Bread includes Sourdough as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of French Bread have 1.6 times more Sugars and 1.8 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• While 100 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 2.6 times more Fiber than French or Vienna Bread includes Sourdough.
• Both French Bread and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both French or Vienna Bread includes Sourdough as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.