Comparing Nutrients in 1 pound Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour	13%	4%	83%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour	Baked Potato Flesh	Recommended Dietary Allowance
Energy	56.8% 1647kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.58g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.2g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	19.6% 3.32g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	75% 98g	130g per day for Men 19-50 years
Sugars	7% 5.1g	10.6% 7.7g	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	18% 6.8g	38g per day for Men 19-50 years
Protein	93% 52g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.3% 0.88mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.43mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	105% 1.37mg	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	35% 141μg	10.2% 41μg	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	0% 0mg	64.5% 58mg	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	1.5% 0.23mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	9.07% 91mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	108% 0.98mg	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	71.4% 5.7mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	134% 3.08mg	31.8% 0.73mg	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	72.6% 508mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	18.4% 626mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	227% 125μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	1.55% 57.5g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour versus 1 lb of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour vs Baked Potato Flesh:

• 1 pound of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour has 1.8 times more Vitamin B1, 3.4 times more Vitamin B2 and 3.4 times more Vitamin B9 than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.4 times more Vitamin B5, 9.4 times more Vitamin B6 and more Vitamin C than Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour and Baked Potato Flesh provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin C
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour vs Baked Potato Flesh:

• 1 pound of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour has 4 times more Calcium, 3.6 times more Iron, 4.2 times more Manganese, 2.2 times more Phosphorus, 91.7 times more Selenium and 2.9 times more Zinc than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.3 times more Copper, 2.8 times more Potassium and 5.9 times more Water than Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour and Baked Potato Flesh contain similar levels of Magnesium per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour has 3.9 times more Energy, 22.9 times more Omega 6, 3.4 times more Carbohydrate, 1.6 times more Fiber and 5.9 times more Protein than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.5 times more Sugars than Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 6
• Both Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 in one pound.