Comparing Nutrients in 1 pound Baked Red Potatoes VS Raw Kamut

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Raw Kamut	16%	5%	79%

Macro Nutrients

	Baked Red Potatoes	Raw Kamut	Recommended Dietary Allowance
Energy	13.6% 395kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	9.96% 9.66g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	2.78% 0.89g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	15.3% 2.6g	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	246% 320g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	49% 35.6g	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	0.69% 0.5g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 2.5g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	132% 50.3g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	118% 66g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Raw Kamut	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	214% 2.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	64.2% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	86% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	90% 1.17mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	18.4% 2.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	6.8% 8.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Raw Kamut	Recommended Dietary Allowance
Calcium	4.1% 41mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	255% 2.3mg	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	214% 17mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	539% 12.4mg	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	46.7% 327mg	236% 1651mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	53.8% 1828mg	3400mg per day for Men 19-50 years
Selenium	NA	672% 370μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	152% 16.7mg	11mg per day for Men 19-50 years
Water	9.4% 348g	1.36% 50.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Raw Kamut:

• Baked Whole Red Potatoes have more Vitamin C and 1.6 times more Vitamin K than Uncooked Khorasan Wheat .
• While Uncooked Khorasan Wheat contains 7.9 times more Vitamin B1, 3.7 times more Vitamin B2, 4 times more Vitamin B3, 2.8 times more Vitamin B5 and 7.6 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Uncooked Khorasan Wheat have similar amounts of Vitamin B6 per 1 lb.
• Both Baked Whole Red Potatoes as well as Uncooked Khorasan Wheat have insufficient amounts of Vitamin A in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Raw Kamut:

• Baked Whole Red Potatoes have 1.4 times more Potassium and 6.9 times more Water than Uncooked Khorasan Wheat .
• While Uncooked Khorasan Wheat contains 2.4 times more Calcium, 2.9 times more Copper, 5.4 times more Iron, 4.6 times more Magnesium, 15.8 times more Manganese, 5.1 times more Phosphorus and 9.2 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 1 pound:

• Uncooked Khorasan Wheat contains 3.9 times more Energy, 14.2 times more Fat, 3.2 times more Omega 3, 11.7 times more Omega 6, 3.6 times more Carbohydrate, 5.5 times more Sugars, 6.2 times more Fiber and 6.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Uncooked Khorasan Wheat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.