Comparing Nutrients in 1 pound Enriched Bleached 13% Protein White (industrial) Wheat Flour VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 13% Protein White (industrial) Wheat Flour	15%	4%	81%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	56.6% 1642kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	6.45% 6.26g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	2.68% 0.86g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	NA	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.02g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	252% 327g	91% 119g	130g per day for Men 19-50 years
Sugars	6.9% 5g	4.3% 3.13g	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	% 0.73g	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	31% 11.8g	38g per day for Men 19-50 years
Protein	106% 59.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	278% 3.34mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	169% 27mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	NA	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	193% 771μg	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	0% 0mg	8.57% 7.7mg	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	1.5% 0.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	11% 109mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	NA	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	287% 23mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	NA	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	NA	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	77% 540mg	NA	700mg per day for Men 19-50 years
Potassium	17% 581mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	216% 119μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	66% 7.26mg	NA	11mg per day for Men 19-50 years
Water	1.57% 58g	8.35% 309g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Enriched Bleached 13% Protein White (industrial) Wheat Flour vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain more Vitamin C than Enriched Bleached 13% Protein White (industrial) Wheat Flour.

Comparing minerals per 1 pound for Enriched Bleached 13% Protein White (industrial) Wheat Flour vs Frozen Roasted Potatoes with Salt:

• Enriched Bleached 13% Protein White (industrial) Wheat Flour has 1.6 times more Calcium and 10.1 times more Iron than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 3.5 times more Potassium, 149 times more Sodium and 5.3 times more Water than Enriched Bleached 13% Protein White (industrial) Wheat Flour.

Comparison of macro-nutrients per 1 pound:

• Enriched Bleached 13% Protein White (industrial) Wheat Flour has 2.9 times more Energy, 2.8 times more Carbohydrate, 1.6 times more Sugars and 5.9 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.3 times more Fat than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 13% Protein White (industrial) Wheat Flour and Frozen Roasted Potatoes with Salt have similar amounts of Fiber per 1 lb.
• Both Enriched Bleached 13% Protein White (industrial) Wheat Flour as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.