Comparing Nutrients in 1 kilogram Enriched Bleached 13% Protein White (industrial) Wheat Flour VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 13% Protein White (industrial) Wheat Flour	15%	4%	81%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	125% 3620kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	14.2% 14g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	39% 6.66g	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	555% 722g	155% 201g	130g per day for Men 19-50 years
Sugars	15% 11g	12.6% 9.1g	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	0.41% 0.3g	4% 2.9g	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	% 0.3g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 1.9g	g per day for Men 19-50 years
Fiber	63% 24g	47.4% 18g	38g per day for Men 19-50 years
Protein	233% 131g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	613% 7.36mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	342% 4.45mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	372% 59.5mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.2% 3.86mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	230% 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	425% 1700μg	25% 100μg	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	144% 130mg	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	3.33% 0.5mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	24% 240mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	208% 1.87mg	209% 1.88mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.4% 494μg	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	633% 50.6mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	271% 6.24mg	60% 1.38mg	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	170% 1190mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	111% 3790mg	3400mg per day for Men 19-50 years
Selenium	476% 262μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	3.46% 128g	21% 770g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Bleached 13% Protein White (industrial) Wheat Flour VS Boiled Potato Flesh, Cooked In Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Enriched Bleached 13% Protein White (industrial) Wheat Flour versus 1 kg of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Enriched Bleached 13% Protein White (industrial) Wheat Flour vs Boiled Potato Flesh, Cooked In Skin:

• 1 kilogram of Enriched Bleached 13% Protein White (industrial) Wheat Flour has 6.9 times more Vitamin B1, 22.3 times more Vitamin B2, 4.1 times more Vitamin B3 and 17 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 1.3 times more Vitamin B5, 6.6 times more Vitamin B6 and more Vitamin C than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• 1 kilogram of Enriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin C
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• Both Enriched Bleached 13% Protein White (industrial) Wheat Flour as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Enriched Bleached 13% Protein White (industrial) Wheat Flour vs Boiled Potato Flesh, Cooked In Skin:

• 1 kilogram of Enriched Bleached 13% Protein White (industrial) Wheat Flour has 4.8 times more Calcium, 16.3 times more Iron, 1.6 times more Magnesium, 4.5 times more Manganese, 2.7 times more Phosphorus, 87.3 times more Selenium and 5.3 times more Zinc than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 3 times more Potassium and 6 times more Water than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 13% Protein White (industrial) Wheat Flour and Boiled Potato Flesh, Cooked In Skin contain similar levels of Copper per one kilogram.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Enriched Bleached 13% Protein White (industrial) Wheat Flour has 4.2 times more Energy, 20.8 times more Omega 6, 3.6 times more Carbohydrate, 1.3 times more Fiber and 7 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 6
• Both Enriched Bleached 13% Protein White (industrial) Wheat Flour as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 3 in one kilogram.