Comparing Nutrients in 100 grams Baked Red Potatoes VS Commercial Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Baked Red Potatoes	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	3% 87kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	2.26% 0.72g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	8.5% 1.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	33% 42.7g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	6% 4.34g	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	0.61% 0.44g	3.05% 2.2g	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	% 0.55g	% 1.07g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 0.03g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	15.8% 6g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	22.2% 12.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	27.7% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	16.5% 0.22mg	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	6.75% 27μg	10.5% 42μg	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% 12.6mg	0% 0mg	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	0.53% 0.08mg	17.7% 2.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	6.5% 7.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	0.9% 9mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	25.2% 0.23mg	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	8.75% 0.7mg	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	7.52% 0.17mg	95% 2.17mg	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	10.3% 72mg	30.3% 212mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	7.47% 254mg	3400mg per day for Men 19-50 years
Selenium	NA	46.7% 25.7μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	30.3% 455mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	2.07% 76.7g	1.05% 39g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked Red Potatoes vs Commercial Whole-wheat Bread:

• Baked Whole Red Potatoes have more Vitamin C than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 5.5 times more Vitamin B1, 3.3 times more Vitamin B2, 2.8 times more Vitamin B3, 1.9 times more Vitamin B5, 1.6 times more Vitamin B9, 33.3 times more Vitamin E and 2.8 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Commercially Prepared Whole-wheat Bread have similar amounts of Vitamin B6 per 100 g.
• Both Baked Whole Red Potatoes as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Baked Red Potatoes vs Commercial Whole-wheat Bread:

• Baked Whole Red Potatoes have 2.1 times more Potassium and 2 times more Water than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 17.9 times more Calcium, 1.3 times more Copper, 3.5 times more Iron, 2.7 times more Magnesium, 12.6 times more Manganese, 2.9 times more Phosphorus, 37.9 times more Sodium and 4.4 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 100 grams:

• Commercially Prepared Whole-wheat Bread contains 2.9 times more Energy, 23.3 times more Fat, 18.1 times more Saturated Fat, 9.3 times more Omega 3, 29.5 times more Omega 6, 2.2 times more Carbohydrate, 3 times more Sugars, 5 times more Fructose, 3.3 times more Fiber and 5.4 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.