Comparing Nutrients in 1 pound Baked Potato Flesh VS Dark Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Dark Rye Flour	18%	6%	76%

Macro Nutrients

	Baked Potato Flesh	Dark Rye Flour	Recommended Dietary Allowance
Energy	14.5% 422kcal	51% 1474kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	3.8% 1.22g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	24% 4.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	239% 311g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	14.5% 10.5g	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	1.44% 1.04g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 8.16g	g per day for Men 19-50 years
Fiber	18% 6.8g	284% 108g	38g per day for Men 19-50 years
Protein	16% 8.9g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	87.6% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	132% 6.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	155% 2mg	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	10.2% 41μg	37.4% 150μg	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	64.5% 58mg	0% 0mg	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	1.2% 0.18mg	82.6% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	22.3% 26.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Dark Rye Flour	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	282% 2.54mg	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	20% 1.6mg	282% 22.5mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	1196% 27.5mg	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	32.4% 227mg	323% 2263mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	96% 3252mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	148% 81.6μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	208% 23mg	11mg per day for Men 19-50 years
Water	9.25% 342g	1.3% 48.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Dark Rye Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Flesh versus 1 lb of Dark Rye Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Dark Rye Flour:

• 1 pound of Baked Potato Flesh has more Vitamin C than Dark Rye Flour.
• While 1 lb of Dark Rye Flour contains 3 times more Vitamin B1, 12 times more Vitamin B2, 3.1 times more Vitamin B3, 2.6 times more Vitamin B5, 1.5 times more Vitamin B6, 3.7 times more Vitamin B9, 68.3 times more Vitamin E and 19.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 1 pound of Dark Rye Flour have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Dark Rye Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs Dark Rye Flour:

• 1 pound of Baked Potato Flesh has 7 times more Water than Dark Rye Flour.
• While 1 lb of Dark Rye Flour contains 7.4 times more Calcium, 2.6 times more Copper, 14.2 times more Iron, 6.4 times more Magnesium, 37.7 times more Manganese, 10 times more Phosphorus, 1.8 times more Potassium, 60 times more Selenium and 17.4 times more Zinc than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dark Rye Flour contains 3.5 times more Energy, 22.2 times more Fat, 14.7 times more Omega 3, 28.1 times more Omega 6, 3.2 times more Carbohydrate, 1.4 times more Sugars, 15.9 times more Fiber and 8.1 times more Protein than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6