Comparing Nutrients in 1 pound Baked White Potatoes VS Wheat flour, white, all-purpose, enriched, calcium-fortified

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%

Macro Nutrients

	Baked White Potatoes	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Energy	14.4% 417kcal	57% 1651kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	4.6% 4.45g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	10.4% 1.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	266% 346g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	17% 9.53g	83.7% 47g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Wheat flour, white, all-purpose, enriched, calcium-fortified	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	18% 0.22mg	297% 3.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	167% 26.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	15.4% 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	43% 172μg	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	1.2% 0.18mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	114% 1143mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	72.6% 0.65mg	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	36.3% 2.9mg	263% 21mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	134% 3.1mg	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	48.6% 340mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	9.25% 342g	1.46% 54g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Wheat flour, white, all-purpose, enriched, calcium-fortified per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked White Potatoes versus 1 lb of Wheat flour, white, all-purpose, enriched, calcium-fortified to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Wheat flour, white, all-purpose, enriched, calcium-fortified:

• 1 pound of Baked White Potatoes has 4.8 times more Vitamin B6 and more Vitamin C than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• While 1 lb of Wheat flour, white, all-purpose, enriched, calcium-fortified contains 16.4 times more Vitamin B1, 11.5 times more Vitamin B2, 3.9 times more Vitamin B3 and 4.8 times more Vitamin B9 than Baked Whole White Potatoes.
• Both Baked White Potatoes and Wheat flour, white, all-purpose, enriched, calcium-fortified provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Wheat flour, white, all-purpose, enriched, calcium-fortified have insufficient amounts of Vitamin C
• Both Baked Whole White Potatoes as well as Wheat flour, white, all-purpose, enriched, calcium-fortified have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Baked White Potatoes vs Wheat flour, white, all-purpose, enriched, calcium-fortified:

• 1 pound of Baked White Potatoes has 1.2 times more Magnesium, 5.1 times more Potassium and 6.3 times more Water than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• While 1 lb of Wheat flour, white, all-purpose, enriched, calcium-fortified contains 25.2 times more Calcium, 7.3 times more Iron, 3.6 times more Manganese, 1.4 times more Phosphorus and 2 times more Zinc than Baked Whole White Potatoes.
• Both Baked White Potatoes and Wheat flour, white, all-purpose, enriched, calcium-fortified contain similar levels of Copper per one pound.
• 1 pound of Baked White Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Wheat flour, white, all-purpose, enriched, calcium-fortified contains 4 times more Energy, 8 times more Omega 6, 3.6 times more Carbohydrate, 1.3 times more Fiber and 4.9 times more Protein than Baked Whole White Potatoes.
• 1 pound of Baked White Potatoes provide inadequate amounts of Omega 6
• Both Baked Whole White Potatoes as well as Wheat flour, white, all-purpose, enriched, calcium-fortified provide inadequate amounts of Omega 3 in one pound.