Comparing Nutrients in 14 ounces Baked White Potatoes VS Soft White Wheat

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Soft White Wheat	12%	5%	83%

Macro Nutrients

	Baked White Potatoes	Soft White Wheat	Recommended Dietary Allowance
Energy	12.6% 365kcal	46.5% 1349kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	8.14% 7.9g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	18.7% 3.18g	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	230% 299g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	2.24% 1.63g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	133% 50.4g	38g per day for Men 19-50 years
Protein	15% 8.33g	75.8% 42.4g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Soft White Wheat	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	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	32.7% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	67.5% 3.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	115% 1.5mg	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	40.7% 163μg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Soft White Wheat	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	188% 1.7mg	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	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	588% 13.5mg	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	228% 1596mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	50.8% 1726mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	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	125% 13.7mg	11mg per day for Men 19-50 years
Water	8.1% 299g	1.1% 41.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Soft White Wheat:

• Baked Whole White Potatoes have more Vitamin C and 1.4 times more Vitamin K than Soft White Wheat.
• While Soft White Wheat contains 8.5 times more Vitamin B1, 2.5 times more Vitamin B2, 3.1 times more Vitamin B3, 2.2 times more Vitamin B5, 1.8 times more Vitamin B6 and 25.3 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Soft White Wheat have similar amounts of Vitamin B9 per 14 oz.
• Both Baked Whole White Potatoes as well as Soft White Wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked White Potatoes vs Soft White Wheat:

• Baked Whole White Potatoes have 1.3 times more Potassium and 7.2 times more Water than Soft White Wheat.
• While Soft White Wheat contains 3.4 times more Calcium, 3.4 times more Copper, 8.4 times more Iron, 3.3 times more Magnesium, 18 times more Manganese, 5.4 times more Phosphorus and 9.9 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole White Potatoes have 3.7 times more Sugars than Soft White Wheat.
• While Soft White Wheat contains 3.7 times more Energy, 13.3 times more Fat, 9.2 times more Saturated Fat, 2.4 times more Omega 3, 16.3 times more Omega 6, 3.6 times more Carbohydrate, 6 times more Fiber and 5.1 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Soft White Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.