Comparing Nutrients in 5 ounces Wheat Flour VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Wheat Flour	12%	2%	86%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Wheat Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.8% 516kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	NA	1.6g per day for Men 19-50 years
Omega 6	3.26% 0.55g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.2% 108g	28.5% 37g	130g per day for Men 19-50 years
Sugars	0.53% 0.38g	1.35% 0.98g	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	10% 3.83g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	26% 14.6g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	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	14% 0.17mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	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	9.2% 37μg	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	2.68% 2.4mg	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	0.57% 0.085mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	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	20.7% 1.66mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	NA	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	134% 60.4μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22% 153mg	NA	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	87.4% 48μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	NA	11mg per day for Men 19-50 years
Water	0.46% 17g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Flour VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Wheat Flour versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Wheat Flour vs Frozen Roasted Potatoes with Salt:

• Both Unenriched All-purpose White Wheat Flour and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Unenriched All-purpose White Wheat Flour as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Wheat Flour vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Wheat Flour have 2.3 times more Iron than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 4.2 times more Potassium and 149 times more Sodium than Unenriched All-purpose White Wheat Flour.
• Both Unenriched All-purpose White Wheat Flour as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Wheat Flour have 2.9 times more Energy, 2.9 times more Carbohydrate and 4.7 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Wheat Flour and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per five ounces.