Comparing Nutrients in 14 ounces Baked Red Potatoes VS Enriched Bleached 9% Protein White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Enriched Bleached 9% Protein White Wheat Flour	10%	4%	86%

Macro Nutrients

	Baked Red Potatoes	Enriched Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Energy	12% 345kcal	50.2% 1457kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	5.85% 5.68g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	4.2% 1.35g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	13.7% 2.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	236% 307g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	2.96% 2.14g	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	2.4% 1.75g	0.16% 0.12g	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	% 2.2g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 1.03g	g per day for Men 19-50 years
Fiber	19% 7.14g	NA	38g per day for Men 19-50 years
Protein	16.3% 9.13g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Enriched Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	243% 2.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	148% 23.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	11.3% 0.15mg	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	26.8% 107μg	169% 675μg	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	55.6% 50mg	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	2.1% 0.32mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Enriched Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	72.8% 0.65mg	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	34.7% 2.78mg	251% 20mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	108% 2.5mg	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	41% 286mg	48% 337mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	NA	82.3% 45.2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	34% 3.73mg	11mg per day for Men 19-50 years
Water	8.22% 304g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Enriched Bleached 9% Protein White Wheat Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Red Potatoes versus 14 oz of Enriched Bleached 9% Protein White Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Enriched Bleached 9% Protein White Wheat Flour:

• 14 ounces of Baked Red Potatoes have 1.8 times more Vitamin B5, 5.7 times more Vitamin B6, more Vitamin C and 9.3 times more Vitamin K than Enriched Bleached 9% Protein White Wheat Flour.
• While 14 oz of Enriched Bleached 9% Protein White (industrial) Wheat Flour contain 10.2 times more Vitamin B1, 8.9 times more Vitamin B2, 3.7 times more Vitamin B3 and 6.3 times more Vitamin B9 than Baked Whole Red Potatoes.
• 14 ounces of Enriched Bleached 9% Protein White Wheat Flour have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Enriched Bleached 9% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Enriched Bleached 9% Protein White Wheat Flour:

• 14 ounces of Baked Red Potatoes have 1.4 times more Magnesium, 4.2 times more Potassium and 6.5 times more Water than Enriched Bleached 9% Protein White Wheat Flour.
• While 14 oz of Enriched Bleached 9% Protein White (industrial) Wheat Flour contain 2.2 times more Calcium, 7.2 times more Iron, 3.6 times more Manganese and 2.4 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Enriched Bleached 9% Protein White Wheat Flour contain similar levels of Copper and Phosphorus per 14 ounces.
• 14 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Enriched Bleached 9% Protein White (industrial) Wheat Flour contain 4.2 times more Energy, 11.9 times more Omega 6, 3.9 times more Carbohydrate and 3.9 times more Protein than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes provide inadequate amounts of Omega 6
• Both Baked Whole Red Potatoes as well as Enriched Bleached 9% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 in 14 ounces.