Comparing Nutrients in 1 kilogram Baked Potato Flesh VS Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Wheat Flour	12%	2%	86%

Macro Nutrients

	Baked Potato Flesh	Wheat Flour	Recommended Dietary Allowance
Energy	32% 930kcal	126% 3640kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	4.84% 1.55g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	587% 763g	130g per day for Men 19-50 years
Sugars	23.4% 17g	3.72% 2.7g	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	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	39.5% 15g	71% 27g	38g per day for Men 19-50 years
Protein	35% 19.6g	184% 103g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	87.6% 4.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	34% 0.44mg	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	22.5% 90μg	65% 260μg	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	142% 128mg	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	2.67% 0.4mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Wheat Flour	Recommended Dietary Allowance
Calcium	5% 50mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	160% 1.44mg	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	43.8% 3.5mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	297% 6.82mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	947% 426μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	71.4% 500mg	154% 1080mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	616% 339μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	20.4% 754g	3.22% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Wheat Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Potato Flesh versus 1 kg of Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Potato Flesh vs Wheat Flour:

• 1 kilogram of Baked Potato Flesh has 1.3 times more Vitamin B5, 6.8 times more Vitamin B6 and more Vitamin C than Wheat Flour.
• While 1 kg of Unenriched All-purpose White Wheat Flour contains 1.9 times more Vitamin B2 and 2.9 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Wheat Flour provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 1 kilogram of Wheat Flour have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Unenriched All-purpose White Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Flesh vs Wheat Flour:

• 1 kilogram of Baked Potato Flesh has 1.5 times more Copper, 3.7 times more Potassium and 6.3 times more Water than Wheat Flour.
• While 1 kg of Unenriched All-purpose White Wheat Flour contains 3.3 times more Iron, 4.2 times more Manganese, 2.2 times more Phosphorus, 113 times more Selenium and 2.4 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Wheat Flour contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Baked Potatoes Flesh no Salt as well as Unenriched All-purpose White Wheat Flour lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Flesh has 6.3 times more Sugars than Wheat Flour.
• While 1 kg of Unenriched All-purpose White Wheat Flour contains 3.9 times more Energy, 12.2 times more Omega 6, 3.5 times more Carbohydrate, 1.8 times more Fiber and 5.3 times more Protein than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 6
• Both Baked Potatoes Flesh no Salt as well as Unenriched All-purpose White Wheat Flour provide inadequate amounts of Omega 3 in one kilogram.