Comparing Nutrients in 5 ounces Baked Red Potatoes VS Enriched white Wheat flour for bread

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Enriched white Wheat flour for bread	14%	4%	82%

Macro Nutrients

	Baked Red Potatoes	Enriched white Wheat flour for bread	Recommended Dietary Allowance
Energy	4.25% 123kcal	17.6% 512kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	2.43% 2.35g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	79% 103g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	0.61% 0.44g	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	0.86% 0.62g	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	% 0.78g	NA	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Enriched white Wheat flour for bread	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	67% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	4.03% 0.052mg	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	9.57% 38.3μg	65% 259μg	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	20% 18mg	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	0.76% 0.11mg	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Enriched white Wheat flour for bread	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	28.7% 0.26mg	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	12.4% 0.99mg	78% 6.25mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	49% 1.12mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	115% 52μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14.6% 102mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	4.17% 142mg	3400mg per day for Men 19-50 years
Selenium	NA	102% 56.3μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.94% 109g	0.51% 19g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Enriched white Wheat flour for bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Red Potatoes versus 5 oz of Enriched white Wheat flour for bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Enriched white Wheat flour for bread:

• 5 ounces of Baked Red Potatoes have 5.7 times more Vitamin B6, more Vitamin C and 9.3 times more Vitamin K than Enriched white Wheat flour for bread.
• While 5 oz of Enriched white Wheat flour for bread contain 11.3 times more Vitamin B1, 10.2 times more Vitamin B2, 4.7 times more Vitamin B3, 1.3 times more Vitamin B5, 6.8 times more Vitamin B9 and 5 times more Vitamin E than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E
• 5 ounces of Enriched white Wheat flour for bread have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Enriched white Wheat flour for bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Enriched white Wheat flour for bread:

• 5 ounces of Baked Red Potatoes have 5.5 times more Potassium and 5.7 times more Water than Enriched white Wheat flour for bread.
• While 5 oz of Enriched white Wheat flour for bread contain 6.3 times more Iron, 4.6 times more Manganese, 1.3 times more Phosphorus and 2.1 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Enriched white Wheat flour for bread contain similar levels of Copper and Magnesium per five ounces.
• Both Baked Whole Red Potatoes as well as Enriched white Wheat flour for bread lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Enriched white Wheat flour for bread contain 4.1 times more Energy, 2.9 times more Omega 3, 14 times more Omega 6, 3.7 times more Carbohydrate, 1.3 times more Fiber and 5.2 times more Protein than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6