Comparing Nutrients in 100 grams Baked Potato Flesh VS Rudi's, Gluten-Free Bakery, Original Sandwich Bread

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Rudi's, Gluten-Free Bakery, Original Sandwich Bread	4%	30%	66%

Macro Nutrients

	Baked Potato Flesh	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Recommended Dietary Allowance
Energy	3.2% 93kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	36.4% 0.58g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	9.55% 1.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	40.6% 53g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	11.5% 8.36g	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	6.76% 4.9g	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	% 3.46g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	3.5% 1.96g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.75% 0.11mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	2.25% 9μg	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	14.2% 13mg	NA	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	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Recommended Dietary Allowance
Calcium	0.5% 5mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	4.33% 0.039mg	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	9.5% 0.76mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	7.57% 0.17mg	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	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	2.7% 92mg	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% 528mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	2.36% 0.26mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	0.86% 31.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Rudi's, Gluten-Free Bakery, Original Sandwich Bread per 100 g

Compare the macro and micronutrient content in 100 g of Baked Potato Flesh versus 100 g of Rudi's, Gluten-Free Bakery, Original Sandwich Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked Potato Flesh vs Rudi's, Gluten-Free Bakery, Original Sandwich Bread:

• Both Baked Potatoes Flesh no Salt and Rudi's, Gluten-Free Bakery, Original Sandwich Bread have similar amounts of vitamins per 100 g

Comparing minerals per 100 grams for Baked Potato Flesh vs Rudi's, Gluten-Free Bakery, Original Sandwich Bread:

• 100 grams of Baked Potato Flesh have 5.5 times more Copper, 2.3 times more Magnesium, 1.4 times more Phosphorus, 4.3 times more Potassium and 2.4 times more Water than Rudi's, Gluten-Free Bakery, Original Sandwich Bread.
• While 100 g of Rudi's, Gluten-Free Bakery, Original Sandwich Bread contain 4.8 times more Calcium, 2.2 times more Iron and 105.6 times more Sodium than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Rudi's, Gluten-Free Bakery, Original Sandwich Bread contain similar levels of Manganese and Zinc per 100 grams.
• 100 grams of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Rudi's, Gluten-Free Bakery, Original Sandwich Bread contain 3.4 times more Energy, 107 times more Fat, 58.3 times more Omega 3, 50.7 times more Omega 6, 2.5 times more Carbohydrate, 4.9 times more Sugars, 2.3 times more Fiber and 1.6 times more Protein than Baked Potatoes Flesh no Salt.
• 100 grams of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6