Comparing Nutrients in 1 kilogram Enriched Semolina VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Enriched Semolina	14%	3%	83%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Enriched Semolina	Baked Potato Flesh	Recommended Dietary Allowance
Energy	124% 3600kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	23% 3.93g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	560% 728g	166% 216g	130g per day for Men 19-50 years
Sugars	NA	23.4% 17g	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	103% 39g	39.5% 15g	38g per day for Men 19-50 years
Protein	226% 127g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Enriched Semolina	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	676% 8.1mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	439% 5.7mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	374% 60mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	232% 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	458% 1830μg	22.5% 90μg	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	142% 128mg	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	17.3% 2.6mg	2.67% 0.4mg	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

	Enriched Semolina	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	17% 170mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	210% 1.9mg	239% 2.15mg	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	545% 43.6mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	269% 6.2mg	70% 1.6mg	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	194% 1360mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	1625% 894μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	3.42% 127g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Semolina VS Baked Potato Flesh per 1 kg

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

Lets compare vitamin content per 1 kilogram of Enriched Semolina vs Baked Potato Flesh:

• 1 kilogram of Enriched Semolina has 7.7 times more Vitamin B1, 27.2 times more Vitamin B2, 4.3 times more Vitamin B3 and 20.3 times more Vitamin B9 than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 2.9 times more Vitamin B6 and more Vitamin C than Enriched Semolina.
• Both Enriched Semolina and Baked Potato Flesh provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Enriched Semolina have insufficient amounts of Vitamin C
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Enriched Semolina as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Enriched Semolina vs Baked Potato Flesh:

• 1 kilogram of Enriched Semolina has 12.5 times more Iron, 1.9 times more Magnesium, 3.8 times more Manganese, 2.7 times more Phosphorus, 298 times more Selenium and 3.6 times more Zinc than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 2.1 times more Potassium and 6 times more Water than Enriched Semolina.
• Both Enriched Semolina and Baked Potato Flesh contain similar levels of Copper per one kilogram.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Enriched Semolina as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Enriched Semolina has 3.9 times more Energy, 3.7 times more Omega 3, 12.3 times more Omega 6, 3.4 times more Carbohydrate, 2.6 times more Fiber and 6.5 times more Protein than Baked Potato Flesh.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6