Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour	13%	4%	83%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	43.8% 1270kcal	125% 3630kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	8.38% 2.68g	32g per day for Men 19-50 years
Omega 3	NA	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	43% 7.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	568% 738g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	15.4% 11g	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	0.41% 0.3g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	68.4% 26g	63% 24g	38g per day for Men 19-50 years
Protein	39.6% 22g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	162% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	81% 4.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	24.6% 0.32mg	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	NA	77.5% 310μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	15% 150mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	NA	179% 1.6mg	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	62.5% 5mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	NA	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	NA	295% 6.8mg	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	NA	160% 1120mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	40.6% 1380mg	3400mg per day for Men 19-50 years
Selenium	NA	500% 275μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	NA	76.4% 8.4mg	11mg per day for Men 19-50 years
Water	18.4% 681g	3.43% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Roasted Potatoes with Salt vs Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour:

• Both Frozen Roasted Potatoes with Salt and Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour have similar amounts of vitamins per 1 kg
• Both Frozen Roasted Potatoes with Salt as well as Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 3.3 times more Potassium and 149 times more Sodium than Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour.
• While 1 kg of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour contains 1.3 times more Calcium and 2.5 times more Iron than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour contains 2.9 times more Energy, 2.8 times more Carbohydrate and 5.2 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour offer comparable quantities of Fiber per one kilogram.