Comparing Nutrients in 1 kilogram Light Rye Flour VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Light Rye Flour	11%	3%	86%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Light Rye Flour	Baked Red Potatoes	Recommended Dietary Allowance
Energy	123% 3570kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	590% 767g	151% 196g	130g per day for Men 19-50 years
Sugars	13% 9.3g	19.7% 14.3g	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	1.24% 0.9g	6.07% 4.4g	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	% 1.4g	% 5.5g	g per day for Men 19-50 years
Sucrose	% 5.7g	% 4.5g	g per day for Men 19-50 years
Fiber	211% 80g	47.4% 18g	38g per day for Men 19-50 years
Protein	175% 98g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Light Rye Flour	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	276% 3.3mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.65mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	180% 2.34mg	163% 2.12mg	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	57.5% 230μg	67.5% 270μg	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	0% 0mg	140% 126mg	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	55.3% 8.3mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Rye Flour	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	13% 130mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	237% 2.13mg	193% 1.74mg	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	114% 9.1mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	505% 11.6mg	75.2% 1.73mg	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	186% 1300mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	320% 176μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	121% 13.3mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	3.1% 114g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Light Rye Flour vs Baked Red Potatoes:

• Light Rye Flour has 4.6 times more Vitamin B1, 1.8 times more Vitamin B2, 2 times more Vitamin B5, 10.4 times more Vitamin E and 2.1 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2 times more Vitamin B3 and more Vitamin C than Light Rye Flour.
• Both Light Rye Flour and Baked Whole Red Potatoes have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both Light Rye Flour as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Light Rye Flour vs Baked Red Potatoes:

• Light Rye Flour has 1.4 times more Calcium, 1.2 times more Copper, 1.3 times more Iron, 6.7 times more Manganese, 1.8 times more Phosphorus and 3.3 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.4 times more Potassium and 6.7 times more Water than Light Rye Flour.
• Both Light Rye Flour and Baked Whole Red Potatoes have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Light Rye Flour has 4.1 times more Energy, 8.9 times more Fat, 5.5 times more Omega 3, 10.2 times more Omega 6, 3.9 times more Carbohydrate, 4.4 times more Fiber and 4.3 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Sugars than Light Rye Flour.
• Both Light Rye Flour as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.