Comparing Nutrients in 1 pound Whole Wheat Flour VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Whole Wheat Flour	Baked Red Potatoes	Recommended Dietary Allowance
Energy	53% 1542kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	29% 4.96g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 326g	68.4% 89g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	8.95% 6.5g	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	0.31% 0.23g	2.75% 2g	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	% 0g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 1.63g	% 2.04g	g per day for Men 19-50 years
Fiber	128% 48.5g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	107% 60g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.28mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.6% 0.75mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.5mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.7% 2.74mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	74% 0.96mg	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	50% 200μg	30.6% 122μg	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	63.5% 57mg	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	21.5% 3.22mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	15.4% 154mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	87.7% 0.79mg	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	204% 16.3mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	148% 621mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	802% 18.4mg	34% 0.78mg	2.3mg per day for Men 19-50 years
Molybdenum	590% 265μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	231% 1619mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	48.4% 1647mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	510% 280μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	1.3% 48.7g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Whole Wheat Flour vs Baked Red Potatoes:

• Whole-grain Wheat Flour has 7 times more Vitamin B1, 3.3 times more Vitamin B2, 3.1 times more Vitamin B3, 1.8 times more Vitamin B5, 1.9 times more Vitamin B6, 1.6 times more Vitamin B9 and 8.9 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin C and 1.5 times more Vitamin K than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Whole Wheat Flour vs Baked Red Potatoes:

• Whole-grain Wheat Flour has 3.8 times more Calcium, 2.4 times more Copper, 5.1 times more Iron, 4.9 times more Magnesium, 23.5 times more Manganese, 5 times more Phosphorus and 6.5 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Potassium and 7.1 times more Water than Whole-grain Wheat Flour.

Comparison of macro-nutrients per 1 pound:

• Whole-grain Wheat Flour has 3.9 times more Energy, 16.7 times more Fat, 10.8 times more Saturated Fat, 4.9 times more Omega 3, 22.3 times more Omega 6, 3.7 times more Carbohydrate, 5.9 times more Fiber and 5.7 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.5 times more Sugars than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.