Comparing Nutrients in 100 grams Baked Potato Flesh VS White Pita Bread

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
White Pita Bread	13%	4%	83%

Macro Nutrients

	Baked Potato Flesh	White Pita Bread	Recommended Dietary Allowance
Energy	3.2% 93kcal	9.5% 275kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	43% 55.7g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	NA	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	3.95% 1.5g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	3.5% 1.96g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	White Pita Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.75% 0.11mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	7.46% 0.097mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	2.6% 0.034mg	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	2.25% 9μg	6% 24μg	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	14.2% 13mg	0% 0mg	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	0.27% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	White Pita Bread	Recommended Dietary Allowance
Calcium	0.5% 5mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	18.7% 0.17mg	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	4.38% 0.35mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	21% 0.48mg	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	7.14% 50mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	3.53% 120mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	35.7% 536mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	7.64% 0.84mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	0.87% 32g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS White Pita Bread per 100 g

Compare the macro and micronutrient content in 100 g of Baked Potato Flesh versus 100 g of White Pita Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked Potato Flesh vs White Pita Bread:

• 100 grams of Baked Potato Flesh have 1.4 times more Vitamin B5, 8.9 times more Vitamin B6 and more Vitamin C than White Pita Bread.
• While 100 g of Unenriched White Pita Bread contain 2.5 times more Vitamin B1, 4.6 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.7 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• 100 grams of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 100 grams of White Pita Bread have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Unenriched White Pita Bread have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Baked Potato Flesh vs White Pita Bread:

• 100 grams of Baked Potato Flesh have 1.3 times more Copper, 3.3 times more Potassium and 2.3 times more Water than White Pita Bread.
• While 100 g of Unenriched White Pita Bread contain 17.2 times more Calcium, 4 times more Iron, 3 times more Manganese, 1.9 times more Phosphorus, 107.2 times more Sodium and 2.9 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and White Pita Bread contain similar levels of Magnesium per 100 grams.
• 100 grams of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Unenriched White Pita Bread contain 3 times more Energy, 16 times more Omega 6, 2.6 times more Carbohydrate, 1.5 times more Fiber and 4.6 times more Protein than Baked Potatoes Flesh no Salt.
• 100 grams of Baked Potato Flesh provide inadequate amounts of Omega 6
• Both Baked Potatoes Flesh no Salt as well as Unenriched White Pita Bread provide inadequate amounts of Omega 3 in 100 grams.