Comparing Nutrients in 1 kilogram Hard white Wheat VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Hard white Wheat	12%	4%	84%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Hard white Wheat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	118% 3420kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	8.66% 2.77g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	NA	1.6g per day for Men 19-50 years
Omega 6	42% 7.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	584% 759g	201% 262g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	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	321% 122g	68.4% 26g	38g per day for Men 19-50 years
Protein	202% 113g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Hard white Wheat	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	323% 3.87mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	274% 44mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	191% 9.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	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	95% 380μg	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	67.3% 10mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard white Wheat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	32% 320mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	403% 3.63mg	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	570% 45.6mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	221% 930mg	NA	420mg per day for Men 19-50 years
Manganese	1661% 38.2mg	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	507% 3550mg	NA	700mg per day for Men 19-50 years
Potassium	127% 4320mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	303% 33.3mg	NA	11mg per day for Men 19-50 years
Water	2.6% 96g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Hard white Wheat VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Hard white Wheat 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 Hard white Wheat vs Frozen Roasted Potatoes with Salt:

• Both Hard white Wheat and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Hard white Wheat as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Hard white Wheat vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Hard white Wheat has 2.1 times more Calcium and 9.1 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 149 times more Sodium than Hard white Wheat.
• Both Hard white Wheat and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per one kilogram.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hard white Wheat has 2.7 times more Energy, 2.9 times more Carbohydrate, 4.7 times more Fiber and 5.1 times more Protein than Frozen Roasted Potatoes with Salt.