Comparing Nutrients in 14 ounces Baked White Potatoes VS Dark Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Dark Rye Flour	18%	6%	76%

Macro Nutrients

	Baked White Potatoes	Dark Rye Flour	Recommended Dietary Allowance
Energy	12.6% 365kcal	44.5% 1290kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	3.34% 1.07g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	36.5% 0.58g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	21% 3.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	210% 272g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	12.6% 9.17g	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	1.97% 1.43g	1.26% 0.91g	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	% 2.5g	% 0.87g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 7.14g	g per day for Men 19-50 years
Fiber	22% 8.33g	249% 94g	38g per day for Men 19-50 years
Protein	15% 8.33g	113% 63g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	105% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	76.6% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	135% 1.76mg	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	37.7% 151μg	32.7% 131μg	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	1.06% 0.16mg	72.2% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	19.5% 23.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Dark Rye Flour	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	247% 2.22mg	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	31.8% 2.54mg	247% 19.7mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	1046% 24mg	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	42.5% 298mg	283% 1980mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	83.7% 2846mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	130% 71.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	182% 20mg	11mg per day for Men 19-50 years
Water	8.1% 299g	1.15% 42.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Dark Rye Flour:

• Baked Whole White Potatoes have more Vitamin C than Dark Rye Flour.
• While Dark Rye Flour contains 6.6 times more Vitamin B1, 5.8 times more Vitamin B2, 2.8 times more Vitamin B3, 3.8 times more Vitamin B5, 2.1 times more Vitamin B6, 68.3 times more Vitamin E and 2.2 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dark Rye Flour have similar amounts of Vitamin B9 per 14 oz.
• Both Baked Whole White Potatoes as well as Dark Rye Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked White Potatoes vs Dark Rye Flour:

• Baked Whole White Potatoes have 7 times more Water than Dark Rye Flour.
• While Dark Rye Flour contains 3.7 times more Calcium, 4.4 times more Copper, 7.8 times more Iron, 5.9 times more Magnesium, 32.1 times more Manganese, 6.7 times more Phosphorus, 1.3 times more Potassium, 36 times more Selenium and 14.4 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 14 ounces:

• Dark Rye Flour contains 3.5 times more Energy, 14.8 times more Fat, 9.8 times more Omega 3, 18.3 times more Omega 6, 3.3 times more Carbohydrate, 1.5 times more Sugars, 11.3 times more Fiber and 7.6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Dark Rye Flour have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.