Comparing Nutrients in 1 kilogram Wheat Flour VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Wheat Flour	12%	2%	86%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Wheat Flour	Baked Red Potatoes	Recommended Dietary Allowance
Energy	126% 3640kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	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	587% 763g	151% 196g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	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	NA	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	NA	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	71% 27g	47.4% 18g	38g per day for Men 19-50 years
Protein	184% 103g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Wheat 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	100% 1.2mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.6% 4.38mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	65% 260μg	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	4% 0.6mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Flour	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	15% 150mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	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	146% 11.7mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	297% 6.82mg	75.2% 1.73mg	2.3mg per day for Men 19-50 years
Molybdenum	947% 426μg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	616% 339μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	3.22% 119g	20.7% 767g	3700g per day for Men 19-50 years

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

• Unenriched All-purpose White Wheat Flour has 1.7 times more Vitamin B1 and 1.3 times more Vitamin B5 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 4.8 times more Vitamin B6, more Vitamin C and 9.3 times more Vitamin K than Unenriched All-purpose White Wheat Flour.
• Both Unenriched All-purpose White Wheat Flour and Baked Whole Red Potatoes have similar amounts of Vitamin B9 per 1 kg.
• Both Unenriched All-purpose White Wheat Flour as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

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

• Unenriched All-purpose White Wheat Flour has 1.7 times more Calcium, 1.7 times more Iron, 3.9 times more Manganese, 1.5 times more Phosphorus and 1.8 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Magnesium, 5.1 times more Potassium and 6.4 times more Water than Unenriched All-purpose White Wheat Flour.
• Both Unenriched All-purpose White Wheat Flour and Baked Whole Red Potatoes have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Unenriched All-purpose White Wheat Flour has 4.2 times more Energy, 6.5 times more Fat, 1.5 times more Omega 3, 8 times more Omega 6, 3.9 times more Carbohydrate, 1.5 times more Fiber and 4.5 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 5.3 times more Sugars than Unenriched All-purpose White Wheat Flour.
• Both Unenriched All-purpose White Wheat Flour as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.