Comparing Nutrients in 14 ounces Hard white Wheat VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Hard white Wheat	12%	4%	84%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Hard white Wheat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	47% 1357kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	3.44% 1.1g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.84g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 301g	80% 104g	130g per day for Men 19-50 years
Sugars	2.24% 1.63g	3.78% 2.74g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	127% 48.4g	27% 10.3g	38g per day for Men 19-50 years
Protein	80% 45g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Hard white Wheat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	128% 1.54mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.7% 3.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	NA	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	NA	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	0% 0mg	7.5% 6.75mg	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	26.7% 4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard white Wheat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	12.7% 127mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	NA	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	226% 18mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	88% 369mg	NA	420mg per day for Men 19-50 years
Manganese	659% 15mg	NA	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	201% 1409mg	NA	700mg per day for Men 19-50 years
Potassium	50.4% 1715mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	120% 13.2mg	NA	11mg per day for Men 19-50 years
Water	1.03% 38g	7.3% 270g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Hard white Wheat vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain more Vitamin C than Hard white Wheat.

Comparing minerals per 14 ounces for Hard white Wheat vs Frozen Roasted Potatoes with Salt:

• Hard white Wheat has 2.1 times more Calcium and 9.1 times more Iron than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 149 times more Sodium and 7.1 times more Water than Hard white Wheat.
• Both Hard white Wheat and Frozen Roasted Potatoes with Salt have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Hard white Wheat has 2.7 times more Energy, 2.9 times more Carbohydrate, 4.7 times more Fiber and 5.1 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Hard white Wheat and Frozen Roasted Potatoes with Salt have similar amounts of Fat per 14 oz.
• Both Hard white Wheat as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.