Comparing Nutrients in 1 kilogram Whole Soft Wheat Flour VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Whole Soft Wheat Flour	11%	5%	84%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Whole Soft Wheat Flour	Baked Red Potatoes	Recommended Dietary Allowance
Energy	114% 3320kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	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	573% 745g	151% 196g	130g per day for Men 19-50 years
Sugars	14% 10g	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	345% 131g	47.4% 18g	38g per day for Men 19-50 years
Protein	172% 96g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Whole Soft 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	248% 2.97mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.88mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	334% 53.5mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	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	70% 280μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	35.3% 5.3mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Soft Wheat Flour	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	33% 330mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	528% 4.75mg	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	464% 37mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	279% 1170mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	1478% 34mg	75.2% 1.73mg	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	461% 3230mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	116% 3940mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	231% 127μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	269% 29.6mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	3.36% 124g	20.7% 767g	3700g per day for Men 19-50 years

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

• Soft Wheat Whole Grain Flour has 4.1 times more Vitamin B1, 3.8 times more Vitamin B2, 3.4 times more Vitamin B3, 3 times more Vitamin B5 and 6.6 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin C and 1.5 times more Vitamin K than Soft Wheat Whole Grain Flour.
• Both Soft Wheat Whole Grain Flour and Baked Whole Red Potatoes have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both Soft Wheat Whole Grain Flour as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

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

• Soft Wheat Whole Grain Flour has 3.7 times more Calcium, 2.7 times more Copper, 5.3 times more Iron, 4.2 times more Magnesium, 19.6 times more Manganese, 4.5 times more Phosphorus and 7.4 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Potassium and 6.2 times more Water than Soft Wheat Whole Grain Flour.

Comparison of macro-nutrients per 1 kilogram:

• Soft Wheat Whole Grain Flour has 3.8 times more Energy, 13 times more Fat, 10.8 times more Saturated Fat, 3.8 times more Carbohydrate, 7.3 times more Fiber and 4.2 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Sugars than Soft Wheat Whole Grain Flour.
• Both Soft Wheat Whole Grain Flour as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.