Comparing Nutrients in 1 pound Frozen Roasted Potatoes with Salt VS Whole Soft Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Whole Soft Wheat Flour	11%	5%	84%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Whole Soft Wheat Flour	Recommended Dietary Allowance
Energy	20% 576kcal	52% 1506kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	9.1% 8.85g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	260% 338g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	6.4% 4.63g	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	31% 11.8g	156% 59.4g	38g per day for Men 19-50 years
Protein	18% 10g	78% 43.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Whole Soft Wheat Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	112% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	152% 24.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	66.6% 0.87mg	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	NA	31.8% 127μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.57% 7.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Whole Soft Wheat Flour	Recommended Dietary Allowance
Calcium	6.8% 68mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	NA	239% 2.15mg	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	28.3% 2.27mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	NA	126% 531mg	420mg per day for Men 19-50 years
Manganese	NA	670% 15.4mg	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	NA	209% 1465mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	52.6% 1787mg	3400mg per day for Men 19-50 years
Selenium	NA	105% 57.6μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	NA	122% 13.4mg	11mg per day for Men 19-50 years
Water	8.35% 309g	1.52% 56.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Whole Soft Wheat Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Roasted Potatoes with Salt versus 1 lb of Whole Soft Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Roasted Potatoes with Salt vs Whole Soft Wheat Flour:

• Both Frozen Roasted Potatoes with Salt and Soft Wheat Whole Grain Flour have similar amounts of vitamins per 1 lb
• Both Frozen Roasted Potatoes with Salt as well as Soft Wheat Whole Grain Flour have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Frozen Roasted Potatoes with Salt vs Whole Soft Wheat Flour:

• 1 pound of Frozen Roasted Potatoes with Salt has 99.3 times more Sodium than Whole Soft Wheat Flour.
• While 1 lb of Soft Wheat Whole Grain Flour contains 2.2 times more Calcium and 7.4 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Whole Soft Wheat Flour contain similar levels of Potassium per one pound.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Soft Wheat Whole Grain Flour contains 2.6 times more Energy, 2.8 times more Carbohydrate, 5 times more Fiber and 4.3 times more Protein than Frozen Roasted Potatoes with Salt.