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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Whole Soft 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	112% 1.35mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	152% 24.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.6% 0.87mg	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	31.8% 127μg	NA	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	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	16% 2.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

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

• 1 pound of Whole Soft Wheat Flour has 2.2 times more Calcium and 7.4 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 99.3 times more Sodium than Soft Wheat Whole Grain Flour.
• Both Whole Soft Wheat Flour and Frozen Roasted Potatoes with Salt 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 pound of Whole Soft Wheat Flour has 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.