Comparing Nutrients in 1 kilogram Enriched White Wheat Flour for Cake VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Enriched White Wheat Flour for Cake	9%	2%	89%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Enriched White Wheat Flour for Cake	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	125% 3620kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	8.87% 8.6g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	3.97% 1.27g	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	21% 3.57g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	600% 780g	201% 262g	130g per day for Men 19-50 years
Sugars	4.28% 3.1g	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	44.7% 17g	68.4% 26g	38g per day for Men 19-50 years
Protein	146% 82g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Enriched White Wheat Flour for Cake	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	743% 8.9mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	331% 4.3mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	424% 68mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	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	465% 1860μg	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	1.33% 0.2mg	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 White Wheat Flour for Cake	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	14% 140mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	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	915% 73.2mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	NA	420mg per day for Men 19-50 years
Manganese	276% 6.34mg	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	121% 850mg	NA	700mg per day for Men 19-50 years
Potassium	31% 1050mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	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	3.4% 125g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched White Wheat Flour for Cake VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Enriched White Wheat Flour for Cake 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 White Wheat Flour for Cake vs Frozen Roasted Potatoes with Salt:

• Both Enriched Cake White Wheat Flour and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Enriched Cake 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 White Wheat Flour for Cake vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Enriched White Wheat Flour for Cake has 14.6 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 4.3 times more Potassium and 149 times more Sodium than Enriched Cake White Wheat Flour.
• Both Enriched Cake White Wheat Flour 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 Enriched White Wheat Flour for Cake has 2.9 times more Energy, 3 times more Carbohydrate and 3.7 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.5 times more Fiber than Enriched Cake White Wheat Flour.