Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Whole Blue Corn Flour

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Whole Blue Corn Flour	9%	12%	79%

Macro Nutrients

	Baked Red Potatoes	Whole Blue Corn Flour	Recommended Dietary Allowance
Energy	30% 870kcal	126% 3640kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	52.5% 51g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	NA	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	568% 739g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	NA	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	6.07% 4.4g	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	% 5.5g	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	221% 84g	38g per day for Men 19-50 years
Protein	41% 23g	156% 87.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Whole Blue Corn Flour	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	362% 4.7mg	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	67.5% 270μg	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	140% 126mg	NA	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	5.33% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Whole Blue Corn Flour	Recommended Dietary Allowance
Calcium	9% 90mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	171% 1.54mg	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	87.5% 7mg	218% 17.4mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	235% 5.4mg	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	103% 720mg	376% 2630mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	112% 3810mg	3400mg per day for Men 19-50 years
Selenium	NA	40% 22μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	204% 22.4mg	11mg per day for Men 19-50 years
Water	20.7% 767g	2.93% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Whole Blue Corn Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of Whole Blue Corn Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Whole Blue Corn Flour:

• 1 kg of Whole-grain Blue Corn Flour contains 2.2 times more Vitamin B1, 4.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.2 times more Vitamin B6 than Baked Whole Red Potatoes.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Whole Blue Corn Flour:

• 1 kilogram of Baked Red Potatoes has 1.4 times more Potassium and 7.1 times more Water than Whole Blue Corn Flour.
• While 1 kg of Whole-grain Blue Corn Flour contains 2.5 times more Iron, 3.9 times more Magnesium, 3.1 times more Manganese, 3.7 times more Phosphorus and 5.6 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Whole Blue Corn Flour contain similar levels of Copper per one kilogram.
• Both Baked Whole Red Potatoes as well as Whole-grain Blue Corn Flour lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Whole-grain Blue Corn Flour contains 4.2 times more Energy, 33.9 times more Fat, 3.8 times more Carbohydrate, 4.7 times more Fiber and 3.8 times more Protein than Baked Whole Red Potatoes.