Comparing Nutrients in 1 kilogram Baked White Potatoes VS Hard Red Winter Wheat

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Hard Red Winter Wheat	14%	4%	82%

Macro Nutrients

	Baked White Potatoes	Hard Red Winter Wheat	Recommended Dietary Allowance
Energy	31.7% 920kcal	113% 3270kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	16% 15.4g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	35.3% 6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	548% 712g	130g per day for Men 19-50 years
Sugars	21% 15.3g	5.66% 4.1g	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	4.97% 3.6g	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	321% 122g	38g per day for Men 19-50 years
Protein	37.5% 21g	225% 126g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Hard Red Winter Wheat	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	342% 54.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	191% 9.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	231% 3mg	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	95% 380μg	95% 380μg	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	140% 126mg	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	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Hard Red Winter Wheat	Recommended Dietary Allowance
Calcium	10% 100mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	482% 4.34mg	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	80% 6.4mg	399% 32mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	300% 1260mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	1733% 40mg	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	107% 750mg	411% 2880mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	107% 3630mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	1285% 707μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	241% 26.5mg	11mg per day for Men 19-50 years
Water	20.4% 754g	3.54% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Hard Red Winter Wheat:

• Baked Whole White Potatoes have more Vitamin C and 1.4 times more Vitamin K than Hard Red Winter Wheat.
• While Hard Red Winter Wheat contains 8 times more Vitamin B1, 2.7 times more Vitamin B2, 3.6 times more Vitamin B3, 2.5 times more Vitamin B5, 1.4 times more Vitamin B6 and 25.3 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Hard Red Winter Wheat have similar amounts of Vitamin B9 per 1 kg.
• Both Baked Whole White Potatoes as well as Hard Red Winter Wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Hard Red Winter Wheat:

• Baked Whole White Potatoes have 1.5 times more Potassium and 5.8 times more Water than Hard Red Winter Wheat.
• While Hard Red Winter Wheat contains 2.9 times more Calcium, 3.4 times more Copper, 5 times more Iron, 4.7 times more Magnesium, 21.1 times more Manganese, 3.8 times more Phosphorus, 141.4 times more Selenium and 7.6 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 3.7 times more Sugars than Hard Red Winter Wheat.
• While Hard Red Winter Wheat contains 3.6 times more Energy, 10.3 times more Fat, 1.8 times more Omega 3, 12.2 times more Omega 6, 3.4 times more Carbohydrate, 5.8 times more Fiber and 6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Hard Red Winter Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.