Comparing Nutrients in 1 pound Boiled Potato Flesh, Cooked In Skin VS Enriched Bleached 13% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Enriched Bleached 13% Protein White (industrial) Wheat Flour	15%	4%	81%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	13.6% 395kcal	56.6% 1642kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	6.45% 6.26g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	2.68% 0.86g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	17.8% 3.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.2% 91g	252% 327g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	6.9% 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	1.8% 1.3g	0.19% 0.14g	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	% 1.54g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.86g	% 0.73g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	28.6% 11g	38g per day for Men 19-50 years
Protein	15% 8.5g	106% 59.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	278% 3.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.53mg	169% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	15.7% 0.2mg	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	11.3% 45.4μg	193% 771μg	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	65.5% 59mg	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	0.3% 0.045mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	94% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	5.6% 224μg	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	17.6% 1.4mg	287% 23mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	27.2% 0.63mg	123% 2.83mg	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	28.5% 200mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	50.6% 1719mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	216% 119μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	66% 7.26mg	11mg per day for Men 19-50 years
Water	9.44% 349g	1.57% 58g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Enriched Bleached 13% Protein White (industrial) Wheat Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Potato Flesh, Cooked In Skin versus 1 lb of Enriched Bleached 13% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Potato Flesh, Cooked In Skin vs Enriched Bleached 13% Protein White (industrial) Wheat Flour:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 1.3 times more Vitamin B5, 6.6 times more Vitamin B6 and more Vitamin C than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 1 lb of Enriched Bleached 13% Protein White (industrial) Wheat Flour contains 6.9 times more Vitamin B1, 22.3 times more Vitamin B2, 4.1 times more Vitamin B3 and 17 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 pound of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• 1 pound of Enriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin C
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Enriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Boiled Potato Flesh, Cooked In Skin vs Enriched Bleached 13% Protein White (industrial) Wheat Flour:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 3 times more Potassium and 6 times more Water than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 1 lb of Enriched Bleached 13% Protein White (industrial) Wheat Flour contains 4.8 times more Calcium, 16.3 times more Iron, 1.6 times more Magnesium, 4.5 times more Manganese, 2.7 times more Phosphorus, 87.3 times more Selenium and 5.3 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Enriched Bleached 13% Protein White (industrial) Wheat Flour contain similar levels of Copper per one pound.
• 1 pound of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Enriched Bleached 13% Protein White (industrial) Wheat Flour contains 4.2 times more Energy, 20.8 times more Omega 6, 3.6 times more Carbohydrate, 1.3 times more Fiber and 7 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 pound of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 6
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Enriched Bleached 13% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 in one pound.