NPO counts of common foods- or Nutrition per ounce

 NPO

 not for public offering ? what?

Nutrition per ounce- yes I know its my own "terminology" but it works for me 

ok, the NPO for Commercial white bread is this ( based on a single ounce)

• 74 calories
• 1g fat
• 191mg sodium
• 14g carbohydrate
• 1g sugar
• 1g fiber
• 2 g protein
• 0% vitamin A
• 2%Calcium
• 0% Vitamin C
• 6% Iron  

 whole wheat bread is

• 69 Calories
• 1g fat
• 118g sodium 
• 12 g carbohydrates
• 2g fiber
• 2 g sugar
• 4g protein
• 0% vitamin A
• 3% calcium
• o% vitamin C
• 4% Iron 

 ok , so I know bread is not the basis of life, but since both are pretty much just carrier foods, in  other words , they carry  other stuff  to your mouth.There is nothing wrong with limiting your intake of them in favor of more nutrient dense foods, like  vegeatbles such as broccoli spinach or carrots.

 Comparing white potatoes, without the skin to sweet potatoes without the skin ends up with an even larger disparity.  again this is based on a 1 oz portion

white potato baked, no skin

• 26 calories
• 0 fat
• 1mg sodium
• 6g carbohydrate
• 0 fiber
• 0 sugar
• 1g protein
• 0 vitamin A
• 6% Vitamin C
• 0% Calcium
• 1% Iron

 Sweet potato , no skin

• 21 calories
• 0g fat
• 8mg sodium
•  5g carbohydrate
• 1g fiber
• 2g sugar
• 0g protein
• 88% vitamin A
• 6% Vitamin C
• 1% Calcium
• 1% Iron 

SO lets move on to egg noodles, they are  in thier white form SLIGHTLY better than plain spaeghetti or macoroni noodles, so here goes the comparison

Egg noodles-dry-uncooked 1 oz(28g)

• 108 Calories
• 1g fat
• 24 mg cholesterol
• 6mg sodium
• 20g carbohydrate
• 1 g fiber
• 1g sugar
• 4g protein
• 0% vitamin A
• 1% Calcium
• o% Vitamin C
• 3% Iron

 Egg noodles -spinach- dry uncooked

• 107 calories
• 1 g fat
• 27 mg cholesterol
• 20 mg sodium
• 20g carbohydrate
• 2 g fiber
• 0 g sugar
• 4g protein
• 2%Vitamin A
• 2% Calcium
• 0% Vitamin C
• 7% Iron 

Truthfully, no one would ( i hope) debate that  these foods should be in your diet every single day, but its relatively simple to look at the foods and realize that the  "healthier" choices are somewhat higher in nutrients and overall nutrition.

The white/plain versions of these products are not bad.  the alternate version packs more nutritents, thats all, and if you're limiting calories and trying to get the most nutrients out of those limited calories, the alternate versions become the best option.

So the the white versus wheat  and white versus sweet debate will continue to rage on and on, but this is why I tend to avoid white potatoes and white bread.

To me the nutrition  and  VALUE of that nutrition per ounce to me is not worth it on what are empty foods, and as someone who does have them both as "trigger foods" in other words consumption of them tends to lead me to make other poor choices, I choose not to consume them