Comparing Nutrients in 14 ounces Baked White Potatoes VS Whole Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Whole Sorghum Flour	9%	8%	83%

Macro Nutrients

	Baked White Potatoes	Whole Sorghum Flour	Recommended Dietary Allowance
Energy	12.6% 365kcal	49% 1425kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	6.55% 2.1g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	31% 5.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	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	10.6% 7.7g	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	0.88% 0.64g	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	% 5.2g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 1.87g	g per day for Men 19-50 years
Fiber	22% 8.33g	69% 26g	38g per day for Men 19-50 years
Protein	15% 8.33g	59.7% 33.5g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Whole Sorghum 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	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	42.8% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	99% 1.3mg	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	25% 99μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	3.53% 3.18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	112% 1mg	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	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	116% 488mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	217% 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	42.5% 298mg	158% 1103mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	38% 1286mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	88% 48.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	59% 6.47mg	11mg per day for Men 19-50 years
Water	8.1% 299g	1.1% 40.7g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.5 times more Vitamin B9 and 15.8 times more Vitamin C than Whole-grain Sorghum Flour.
• While Whole-grain Sorghum Flour contains 6.9 times more Vitamin B1, 1.4 times more Vitamin B2, 2.9 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 12.5 times more Vitamin E and 2.4 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Whole-grain Sorghum Flour have insufficient amounts of Vitamin A in 14 oz.

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

• Baked Whole White Potatoes have 1.7 times more Potassium and 7.4 times more Water than Whole-grain Sorghum Flour.
• While Whole-grain Sorghum Flour contains 2 times more Copper, 4.9 times more Iron, 4.6 times more Magnesium, 6.7 times more Manganese, 3.7 times more Phosphorus, 24.4 times more Selenium and 4.7 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Whole-grain Sorghum Flour have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Whole-grain Sorghum Flour contains 3.9 times more Energy, 22.3 times more Fat, 13.2 times more Saturated Fat, 4.1 times more Omega 3, 27.3 times more Omega 6, 3.6 times more Carbohydrate, 1.3 times more Sugars, 3.1 times more Fiber and 4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Whole-grain Sorghum Flour have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.