Comparing Nutrients in 14 ounces Wheat Flour VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Wheat Flour	12%	2%	86%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Wheat Flour	Baked White Potatoes	Recommended Dietary Allowance
Energy	50% 1445kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.9g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.92% 0.62g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	9.13% 1.55g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	233% 303g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	8.38% 6.07g	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	NA	1.97% 1.43g	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	NA	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	22% 8.33g	38g per day for Men 19-50 years
Protein	73.2% 41g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Wheat Flour	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	64.4% 0.84mg	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	25.8% 103μg	37.7% 151μg	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	0% 0mg	55.6% 50mg	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	1.6% 0.24mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Flour	Baked White Potatoes	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	56% 0.5mg	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	58% 4.64mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	32.6% 0.75mg	2.3mg per day for Men 19-50 years
Molybdenum	376% 169μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	61.2% 429mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	245% 135μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	8.1% 299g	3700g per day for Men 19-50 years

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

• Unenriched All-purpose White Wheat Flour has 2.5 times more Vitamin B1 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.8 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C and 9 times more Vitamin K than Unenriched All-purpose White Wheat Flour.
• Both Unenriched All-purpose White Wheat Flour and Baked Whole White Potatoes have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 14 oz.
• Both Unenriched All-purpose White Wheat Flour as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

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

• Unenriched All-purpose White Wheat Flour has 1.5 times more Calcium, 1.8 times more Iron, 3.6 times more Manganese, 1.4 times more Phosphorus, 67.8 times more Selenium and 2 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.1 times more Potassium and 6.3 times more Water than Unenriched All-purpose White Wheat Flour.
• Both Unenriched All-purpose White Wheat Flour and Baked Whole White Potatoes have similar amounts of Copper and Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Unenriched All-purpose White Wheat Flour has 4 times more Energy, 6.5 times more Fat, 1.5 times more Omega 3, 8 times more Omega 6, 3.6 times more Carbohydrate, 1.3 times more Fiber and 4.9 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.7 times more Sugars than Unenriched All-purpose White Wheat Flour.
• Both Unenriched All-purpose White Wheat Flour as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.