Comparing Nutrients in 1 kilogram Enriched Bleached 13% Protein White (industrial) Wheat Flour VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 13% Protein White (industrial) Wheat Flour	15%	4%	81%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	125% 3620kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	14.2% 14g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	39% 6.66g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	555% 722g	201% 262g	130g per day for Men 19-50 years
Sugars	15% 11g	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	0.41% 0.3g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	63% 24g	68.4% 26g	38g per day for Men 19-50 years
Protein	233% 131g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 13% Protein White (industrial) 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	613% 7.36mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	342% 4.45mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	372% 59.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.2% 3.86mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	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	425% 1700μg	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 Bleached 13% Protein White (industrial) Wheat Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	24% 240mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	208% 1.87mg	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	633% 50.6mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	NA	420mg per day for Men 19-50 years
Manganese	271% 6.24mg	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	170% 1190mg	NA	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	476% 262μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	NA	11mg per day for Men 19-50 years
Water	3.46% 128g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Bleached 13% Protein White (industrial) Wheat Flour VS Frozen Roasted Potatoes with Salt 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 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 Bleached 13% Protein White (industrial) Wheat Flour vs Frozen Roasted Potatoes with Salt:

• Both Enriched Bleached 13% Protein White (industrial) Wheat Flour and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Enriched Bleached 13% Protein White (industrial) 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 Bleached 13% Protein White (industrial) Wheat Flour vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Enriched Bleached 13% Protein White (industrial) Wheat Flour has 1.6 times more Calcium and 10.1 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 3.5 times more Potassium and 149 times more Sodium than Enriched Bleached 13% Protein White (industrial) 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 Bleached 13% Protein White (industrial) Wheat Flour has 2.9 times more Energy, 2.8 times more Carbohydrate and 5.9 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Enriched Bleached 13% Protein White (industrial) Wheat Flour and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per one kilogram.