Comparing Nutrients in 1 kilogram Soft White Wheat VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Soft White Wheat	12%	5%	83%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Soft White Wheat	Baked White Potatoes	Recommended Dietary Allowance
Energy	117% 3400kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.68g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	47% 8g	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	580% 754g	162% 211g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	334% 127g	55.3% 21g	38g per day for Men 19-50 years
Protein	191% 107g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Soft White Wheat	Baked White 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	342% 4.1mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	298% 47.7mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	170% 8.5mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	291% 3.78mg	162% 2.1mg	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	103% 410μg	95% 380μg	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	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	67.3% 10mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft White Wheat	Baked White Potatoes	Recommended Dietary Allowance
Calcium	34% 340mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	473% 4.26mg	141% 1.27mg	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	671% 53.7mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	214% 900mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	1481% 34mg	82% 1.9mg	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	574% 4020mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	128% 4350mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	315% 34.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	2.8% 104g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Soft White Wheat vs Baked White Potatoes:

• Soft White Wheat has 8.5 times more Vitamin B1, 2.5 times more Vitamin B2, 3.1 times more Vitamin B3, 2.2 times more Vitamin B5, 1.8 times more Vitamin B6 and 25.3 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Vitamin C and 1.4 times more Vitamin K than Soft White Wheat.
• Both Soft White Wheat and Baked Whole White Potatoes have similar amounts of Vitamin B9 per 1 kg.
• Both Soft White Wheat as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Soft White Wheat vs Baked White Potatoes:

• Soft White Wheat has 3.4 times more Calcium, 3.4 times more Copper, 8.4 times more Iron, 3.3 times more Magnesium, 18 times more Manganese, 5.4 times more Phosphorus and 9.9 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Potassium and 7.2 times more Water than Soft White Wheat.

Comparison of macro-nutrients per 1 kilogram:

• Soft White Wheat has 3.7 times more Energy, 13.3 times more Fat, 9.2 times more Saturated Fat, 2.4 times more Omega 3, 16.3 times more Omega 6, 3.6 times more Carbohydrate, 6 times more Fiber and 5.1 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.7 times more Sugars than Soft White Wheat.
• Both Soft White Wheat as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.