Comparing Nutrients in 14 ounces Whole Blue Corn Flour VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Whole Blue Corn Flour	9%	12%	79%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Whole Blue Corn Flour	Baked White Potatoes	Recommended Dietary Allowance
Energy	50% 1445kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.2g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	NA	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	NA	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	226% 293g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	NA	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	87.7% 33.3g	22% 8.33g	38g per day for Men 19-50 years
Protein	62% 34.7g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Whole Blue Corn Flour	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.2% 0.91mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.5% 10.3mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	143% 1.87mg	64.4% 0.84mg	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	NA	37.7% 151μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	55.6% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Blue Corn Flour	Baked White Potatoes	Recommended Dietary Allowance
Calcium	2% 20mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	56% 0.5mg	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	86.3% 6.9mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	32.6% 0.75mg	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	149% 1044mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	44.5% 1512mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	1.16% 43g	8.1% 299g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Blue Corn Flour VS Baked White Potatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Whole Blue Corn Flour versus 14 oz of Baked White Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Whole Blue Corn Flour vs Baked White Potatoes:

• 14 ounces of Whole Blue Corn Flour have 3.3 times more Vitamin B1, 5.3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.2 times more Vitamin B6 than Baked White Potatoes.

Comparing minerals per 14 ounces for Whole Blue Corn Flour vs Baked White Potatoes:

• 14 ounces of Whole Blue Corn Flour have 1.2 times more Copper, 2.7 times more Iron, 4.1 times more Magnesium, 2.9 times more Manganese, 3.5 times more Phosphorus, 4.4 times more Selenium and 6.4 times more Zinc than Baked White Potatoes.
• While 14 oz of Baked Whole White Potatoes contain 1.4 times more Potassium and 7 times more Water than Whole-grain Blue Corn Flour.
• 14 ounces of Baked White Potatoes lack sufficient amounts of Selenium
• Both Whole-grain Blue Corn Flour as well as Baked Whole White Potatoes lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Whole Blue Corn Flour have 4 times more Energy, 33.9 times more Fat, 3.5 times more Carbohydrate, 4 times more Fiber and 4.2 times more Protein than Baked White Potatoes.