Comparing Nutrients in 1 kilogram Wheat flour, white, all-purpose, enriched, bleached VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, bleached	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	126% 3640kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	NA	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	587% 763g	201% 262g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	9.5% 6.9g	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	71% 27g	68.4% 26g	38g per day for Men 19-50 years
Protein	184% 103g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, bleached	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	654% 7.85mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	380% 4.94mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	369% 59mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.6% 4.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	NA	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	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	0% 0mg	19% 17mg	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	4% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat flour, white, all-purpose, enriched, bleached	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	15% 150mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	NA	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	580% 46.4mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	NA	420mg per day for Men 19-50 years
Manganese	297% 6.82mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	836% 376μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	154% 1080mg	NA	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	616% 339μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	NA	11mg per day for Men 19-50 years
Water	3.22% 119g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat flour, white, all-purpose, enriched, bleached VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Wheat flour, white, all-purpose, enriched, bleached versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Wheat flour, white, all-purpose, enriched, bleached vs Frozen Roasted Potatoes with Salt:

• Both Wheat flour, white, all-purpose, enriched, bleached and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Wheat flour, white, all-purpose, enriched, bleached as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Wheat flour, white, all-purpose, enriched, bleached vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Wheat flour, white, all-purpose, enriched, bleached has 9.3 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 4.2 times more Potassium and 149 times more Sodium than Wheat flour, white, all-purpose, enriched, bleached.
• Both Wheat flour, white, all-purpose, enriched, bleached as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Wheat flour, white, all-purpose, enriched, bleached has 2.9 times more Energy, 2.9 times more Carbohydrate and 4.7 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Wheat flour, white, all-purpose, enriched, bleached and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per one kilogram.