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

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Light Rye Flour	11%	3%	86%

Macro Nutrients

	Baked White Potatoes	Light Rye Flour	Recommended Dietary Allowance
Energy	12.6% 365kcal	49% 1417kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	5.44% 5.28g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.86% 0.6g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	11.7% 2g	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	234% 304g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	5.1% 3.7g	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	0.49% 0.36g	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	% 0.56g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 2.26g	g per day for Men 19-50 years
Fiber	22% 8.33g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	15% 8.33g	69.6% 39g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Light Rye 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	16% 0.19mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	52.8% 2.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	71.4% 0.93mg	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	23% 91μg	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	22% 3.3mg	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	Light Rye Flour	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	94% 0.85mg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	201% 4.6mg	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	73.7% 516mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	127% 70μg	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	48% 5.28mg	11mg per day for Men 19-50 years
Water	8.1% 299g	1.22% 45.2g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.9 times more Vitamin B3, 1.7 times more Vitamin B9 and more Vitamin C than Light Rye Flour.
• While Light Rye Flour contains 6.9 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B5, 20.8 times more Vitamin E and 2.2 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Light Rye Flour have similar amounts of Vitamin B6 per 14 oz.
• Both Baked Whole White Potatoes as well as Light 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 Light Rye Flour:

• Baked Whole White Potatoes have 2.4 times more Potassium and 6.6 times more Water than Light Rye Flour.
• While Light Rye Flour contains 1.3 times more Calcium, 1.7 times more Copper, 1.4 times more Iron, 6.1 times more Manganese, 1.7 times more Phosphorus, 35.2 times more Selenium and 3.8 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Light Rye Flour have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole White Potatoes have 1.6 times more Sugars than Light Rye Flour.
• While Light Rye Flour contains 3.9 times more Energy, 8.9 times more Fat, 5.5 times more Omega 3, 10.2 times more Omega 6, 3.6 times more Carbohydrate, 3.8 times more Fiber and 4.7 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Light Rye Flour have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.