Comparing Nutrients in 1 pound Baked Potato Flesh VS Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Enriched Semolina	14%	3%	83%

Macro Nutrients

	Baked Potato Flesh	Enriched Semolina	Recommended Dietary Allowance
Energy	14.5% 422kcal	56.3% 1633kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	10.5% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	254% 330g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	NA	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	18% 6.8g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	16% 8.9g	103% 57.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Enriched Semolina	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	307% 3.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	199% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	170% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	52.6% 2.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	36% 0.47mg	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	208% 830μg	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	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Enriched Semolina	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	95% 0.86mg	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	247% 19.8mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	122% 2.8mg	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	88% 617mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	25% 844mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	737% 406μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	9.25% 342g	1.55% 57.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Enriched Semolina per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Enriched Semolina:

• 1 pound of Baked Potato Flesh has 2.9 times more Vitamin B6 and more Vitamin C than Enriched Semolina.
• While 1 lb of Enriched Semolina contains 7.7 times more Vitamin B1, 27.2 times more Vitamin B2, 4.3 times more Vitamin B3 and 20.3 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Enriched Semolina provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 1 pound of Enriched Semolina have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Enriched Semolina have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs Enriched Semolina:

• 1 pound of Baked Potato Flesh has 2.1 times more Potassium and 6 times more Water than Enriched Semolina.
• While 1 lb of Enriched Semolina contains 12.5 times more Iron, 1.9 times more Magnesium, 3.8 times more Manganese, 2.7 times more Phosphorus, 298 times more Selenium and 3.6 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Enriched Semolina contain similar levels of Copper per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Baked Potatoes Flesh no Salt as well as Enriched Semolina lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Enriched Semolina contains 3.9 times more Energy, 3.7 times more Omega 3, 12.3 times more Omega 6, 3.4 times more Carbohydrate, 2.6 times more Fiber and 6.5 times more Protein than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6