Comparing Nutrients in 1 pound Baked Red Potatoes VS Enriched white Wheat flour for bread

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Enriched white Wheat flour for bread	14%	4%	82%

Macro Nutrients

	Baked Red Potatoes	Enriched white Wheat flour for bread	Recommended Dietary Allowance
Energy	13.6% 395kcal	56.5% 1637kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	7.76% 7.53g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	12% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	18.3% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	253% 329g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	1.94% 1.4g	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	2.75% 2g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.04g	NA	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	18.6% 10.4g	97% 54.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Enriched white Wheat flour for bread	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	179% 2.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	214% 34.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	13% 0.17mg	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	30.6% 122μg	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	63.5% 57mg	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	2.4% 0.36mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Enriched white Wheat flour for bread	Recommended Dietary Allowance
Calcium	4.1% 41mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	92% 0.83mg	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	39.7% 3.18mg	250% 20mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	156% 3.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	369% 166μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	46.7% 327mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	NA	327% 180μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	9.4% 348g	1.64% 60.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Enriched white Wheat flour for bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes versus 1 lb of Enriched white Wheat flour for bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Enriched white Wheat flour for bread:

• 1 pound of Baked Red Potatoes has 5.7 times more Vitamin B6, more Vitamin C and 9.3 times more Vitamin K than Enriched white Wheat flour for bread.
• While 1 lb of Enriched white Wheat flour for bread contains 11.3 times more Vitamin B1, 10.2 times more Vitamin B2, 4.7 times more Vitamin B3, 1.3 times more Vitamin B5, 6.8 times more Vitamin B9 and 5 times more Vitamin E than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes have insufficient amounts of Vitamin E
• 1 pound of Enriched white Wheat flour for bread have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Enriched white Wheat flour for bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Enriched white Wheat flour for bread:

• 1 pound of Baked Red Potatoes has 5.5 times more Potassium and 5.7 times more Water than Enriched white Wheat flour for bread.
• While 1 lb of Enriched white Wheat flour for bread contains 6.3 times more Iron, 4.6 times more Manganese, 1.3 times more Phosphorus and 2.1 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Enriched white Wheat flour for bread contain similar levels of Copper and Magnesium per one pound.
• Both Baked Whole Red Potatoes as well as Enriched white Wheat flour for bread lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Enriched white Wheat flour for bread contains 4.1 times more Energy, 2.9 times more Omega 3, 14 times more Omega 6, 3.7 times more Carbohydrate, 1.3 times more Fiber and 5.2 times more Protein than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6