Comparing Nutrients in 100 calories White Reduced-calorie BreadVS Baked White Potatoes

Weight per 100 calories

White Reduced-calorie Bread

48.3g

Baked White Potatoes

109g

White Reduced-calorie Bread has 2.3 times more energy per 100g than Baked White Potatoes. It has above average energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 100 calories - White Reduced-calorie Bread or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

White Reduced-calorie Bread

15%

10%

75%

Baked White Potatoes

90%

100 kcal ▼

Macro Nutrients

White Reduced-calorie Breadvs Baked White Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.25%1.2g

Fat

0.17%0.16g

1.2 gvs0.16 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.83%0.27g

Saturated Fat

0.14%0.043g

0.27 gvs0.043 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.85%0.014g

Omega 3

1%0.016g

0.014 gvs0.016 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.5%0.26g

Omega 6

0.31%0.053g

0.26 gvs0.053 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16.5%21.4g

Carbohydrate

17.6%23g

21.4 gvs23 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.17%2.3g

Sugars

2.3%1.66g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.3 gvs1.66 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.54%0.39g

≤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]

NA gvs0.39 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.68g

NA gvs0.68 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.43g

NA gvs0.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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12.3%4.7g

Fiber

6%2.3g

4.7 gvs2.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.5%4.2g

Protein

4.08%2.3g

4.2 gvs2.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

White Reduced-calorie Breadvs Baked White Potatoes

0%0μg

Vitamin A

0.12%1.1μg

RAE, retinol activity equivalents

0 μgvs1.1 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16.5%0.2mg

Vitamin B1

4.35%0.052mg

Thiamine

0.2 mgvs0.052 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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10.7%0.14mg

Vitamin B2

3.6%0.047mg

Riboflavin

0.14 mgvs0.047 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11%1.76mg

Vitamin B3

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

1.76 mgvs1.66 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.46%0.22mg

Vitamin B5

8.33%0.42mg

Pantothenic acid

0.22 mgvs0.42 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.56%0.02mg

Vitamin B6

17.6%0.23mg

Pyridoxine

0.02 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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11.5%46μg

Vitamin B9

10.3%41.3μg

Folates and Folic Acid

46 μgvs41.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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5.64%0.14μg

Vitamin B12

0%0μg

Cobalamin

0.14 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.27%0.24mg

Vitamin C

15.2%13.7mg

Ascorbic acid

0.24 mgvs13.7 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.61%0.092mg

Vitamin E

0.29%0.043mg

Tocopherols and Tocotrienols

0.092 mgvs0.043 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.24%0.29μg

Vitamin K

2.45%2.93μg

Phytomenadione or phylloquinone

0.29 μgvs2.93 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

White Reduced-calorie Breadvs Baked White Potatoes

4.54%45.4mg

Calcium

1.1%11mg

45.4 mgvs11 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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17.7%0.16mg

Copper

15.3%0.14mg

0.16 mgvs0.14 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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19.3%1.54mg

Iron

8.7%0.7mg

1.54 mgvs0.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.65%11mg

Magnesium

7%29.3mg

11 mgvs29.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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8.2%0.19mg

Manganese

8.93%0.21mg

0.19 mgvs0.21 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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8.35%58.5mg

Phosphorus

11.6%81.5mg

58.5 mgvs81.5 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.08%36.7mg

Potassium

17.4%591mg

36.7 mgvs591 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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19%10.5μg

Selenium

0.99%0.54μg

10.5 μgvs0.54 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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15.4%231mg

Sodium

0.51%7.6mg

231 mgvs7.6 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.9%0.65mg

Zinc

3.46%0.38mg

0.65 mgvs0.38 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.56%20.7g

Water

2.2%82g

20.7 gvs82 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of White Reduced-calorie Bread vs Baked White Potatoes:

White Reduced-calorie Bread has 3.8 times more Vitamin B1, 3 times more Vitamin B2 and more Vitamin B12 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.9 times more Vitamin B5, 11.3 times more Vitamin B6, 56.7 times more Vitamin C and 10.1 times more Vitamin K than White Reduced-calorie Bread.
Both White Reduced-calorie Bread and Baked Whole White Potatoes have similar amounts of Vitamin B3 and Vitamin B9 per 100 kcal.
Both White Reduced-calorie Bread as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for White Reduced-calorie Bread vs Baked White Potatoes:

White Reduced-calorie Bread has 4.2 times more Calcium, 2.2 times more Iron, 19.3 times more Selenium, 30.4 times more Sodium and 1.7 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.6 times more Magnesium, 1.4 times more Phosphorus, 16.1 times more Potassium and 4 times more Water than White Reduced-calorie Bread.
Both White Reduced-calorie Bread and Baked Whole White Potatoes have similar amounts of Copper and Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

White Reduced-calorie Bread has 7.4 times more Fat, 4.8 times more Omega 6, 1.4 times more Sugars, 2.1 times more Fiber and 1.8 times more Protein than Baked Whole White Potatoes.
Both White Reduced-calorie Bread and Baked Whole White Potatoes have similar amounts of Energy, Omega 3 and Carbohydrate per 100 kcal.
Both White Reduced-calorie Bread as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

White Reduced-calorie BreadVS Rice Bran BreadBaked White PotatoesVS Rice Bran BreadWhite Reduced-calorie BreadVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 100 calories White Reduced-calorie BreadVS Baked White Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - White Reduced-calorie Bread or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: