Comparing Nutrients in 1 kilogram Enriched Self-rising All-purpose White Wheat Flour VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Enriched Self-rising All-purpose White Wheat Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	122% 3540kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	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% 3.88g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	571% 742g	201% 262g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	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	177% 99g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Enriched Self-rising All-purpose White Wheat Flour	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	562% 6.74mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	365% 58.3mg	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	38.5% 0.5mg	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	490% 1960μg	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	3.33% 0.5mg	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

	Enriched Self-rising All-purpose White Wheat Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	338% 3380mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	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	584% 46.7mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	NA	420mg per day for Men 19-50 years
Manganese	435% 10mg	NA	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	850% 5950mg	NA	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	625% 344μg	NA	55μg per day for Men 19-50 years
Sodium	795% 11930mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	NA	11mg per day for Men 19-50 years
Water	2.86% 106g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Self-rising All-purpose White Wheat Flour VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Enriched Self-rising All-purpose White Wheat Flour 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 Enriched Self-rising All-purpose White Wheat Flour vs Frozen Roasted Potatoes with Salt:

• Both Enriched Self-rising All-purpose White Wheat Flour and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Enriched Self-rising All-purpose White Wheat Flour as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Enriched Self-rising All-purpose White Wheat Flour vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Enriched Self-rising All-purpose White Wheat Flour has 22.5 times more Calcium, 9.3 times more Iron and 4 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 3.6 times more Potassium than Enriched Self-rising All-purpose White Wheat Flour.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Enriched Self-rising All-purpose White Wheat Flour has 2.8 times more Energy, 2.8 times more Carbohydrate and 4.5 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Enriched Self-rising All-purpose White Wheat Flour and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per one kilogram.